200920 Rest Day
Rest Day Week of 200921 Preview
September 2020
200918 Friday
Day 5WOD 200918 Warm-up – Coach’s Choice A. Complete workload for time… capped @ 30:00Buy-in – 150 double unders – OR – 75 bjsd/step-ups @ 20”3 sets of…400m run/row21 kb swings… 24kg/16kg15 thrusters… 95/6515 pull-ups/jumping pull-upsCash-out – 150 double unders – OR – 75 bjsd/step-ups @ 20”B. post WOD recovery
200917 Thursday
Day 4WOD 200917Aerobic Repeats + ROMWOD A1. 4:00 row @ 90% aerobic effort… rest 2min, then A2A2. 3:00 row @ 90% aerobic effort… rest 90sec, then A3A3. 2:00 row @ 90% aerobic effort… rest 1min, then A4A4. 1:00 row @ 90% aerobic effortB. ROMWOD
200916 Wednesday
Day 3WOD 200916 Warm-up – Coach’s Choice A1. 4 x 20sec on/10sec off – air squats… no rest b/t A1 & A2A2. 400m run (sub for run is 20cal/15cal bike)… rest to 6:00, then back to A1, x 2 (A1 @ 0:00 & 6:00)Rest to 12:00, then BB1. 4 x 20sec on/10sec off – hrpu…
200915 Tuesday
Day 2WOD 200915 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… goals for power clean: subtract 1 rep, add load and keep reps unbroken each set…5 power cleans + 15 wall balls + 30 double unders/50 singlesRest to 18:00 on timer, then BB. 1 set every 3min, x 5… goals for triplet:
