200914 Monday
Day 1WOD 200914 Happy Birthday Mark!!!
Day 1WOD 200914 Warm-up – Coach’s Choice A1. 1 set every 2min, x 51 squat clean + 2 front squats + 3 push jerksRest to 10:00 on timer, then A2A2. AMRAP 5:00Bar-facing burpeesRest to 20:00 on timer, then BB. 3 sets @ 90% effort… capped @ 12:00200m run (sub = 12cal/10cal bike)250m row20 jumping pull-upsC.
Day 1WOD 200914 Warm-up – Coach’s Choice A1. 1 set every 2min, x 51 squat clean + 2 front squats + 3 push jerksRest to 10:00 on timer, then A2A2. AMRAP 5:00Bar-facing burpeesRest to 20:00 on timer, then BB. 3 sets @ 90% effort… capped @ 12:00200m run (sub = 12cal/10cal bike)250m row20 jumping pull-upsC.
Week of 200914 Preview Read More »
Day 5WOD 200911 Warm-up – Coach’s Choice For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row Athletes may start with
Day 4WOD 200910Aerobic Repeats + ROMWOD A. 3 blocks… rest 2:00 b/t blocks5 x 40sec row, 20sec restB. ROMWOD