200904 Friday
Day 5WOD 200904
September 2020
200903 Thursday
Day 4WOD 200903Aerobic Repeats + ROMWOD A. 2 x 10:00 row/ski @ 90% aerobic effort… rest 2min b/t sets… goal is to be within 5-10m each setB. ROMWOD
200902 Wednesday
Day 3WOD 200902 Warm-up – Coach’s Choice A1. wall ball cluster – 5 reps @ 0:00, 0:20, 0:40A2. Db power snatch cluster – 4 reps @ 1:00, 1:20, 1:40… rest to 3:00, then back to A1, x 3(dumbbell load is athlete’s choice)Immediately after third set of A’s, go to BB. Farmer’s carry the sidewalk loop,
200901 Tuesday
Day 2WOD 200901 Warm-up – Coach’s Choice A1. 5/5 goblet lateral lunges… rest to top of minute, then A2A2. 5 unbroken clean & jerks… rest to top of minute, then A3A3. 6 turkish get-ups… rest to 5:00 on timer, then back to A1, x 3Rest to 18:00 on timer, then BB. 4 sets @ 90%
