201009 Friday
Day 5WOD 201009Repeat WOD 190903Repeat WOD 170110Repeat WOD 160121
October 2020
201009 Friday
Day 5WOD 201009Repeat WOD 190903Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead…
Coach Mary
Meet Coach Mary! I have been in the fitness industry since I was 14 years old. I began by coaching youth athletics 32 years ago. I was inspired by my father to make fitness an integral part of my life. He was a talented weightlifter. His work ethic and determination made me want to
201008 Thursday
Day 4WOD 201008Aerobic Repeats + ROMWOD A1. 10 x 30/30 row… very gradual increase intensity each set… last set @ about 90% effort… rest 2-3min, then A2A2. 500m row test…500m row @ 90% effortRest 90sec in the seat500m row @ 100% effortB. ROMWOD
201007 Wednesday
Day 3WOD 201007Repeat WOD 190918Repeat WOD 1701125 warm-up – Coach’s Choice Rx’d boxes – 24”/20”Rx’s recovery – row @ warm-up/cool-down paceBarbells not to exceed 95/65 for all setsA. 3 sets @ 90% effort…15 bjsd/step-ups – 24”/20”12 shoulder to overhead9 t2b/k2e/hkrrest to 10:00 on timer, then BB. 3 sets @ 90% effort…15 shoulder to overhead12 t2b/k2e/hkr9
201006 Tuesday
Day 2WOD 201006Repeat WOD 190917Repeat WOD 170124 warm-up – Coach’s Choice A. EMOM 8:00evens – 10sec bike sprint – OR – 20sec row sprintodds – 50 double unders – OR – 40sec jump ropeB. EMOM 8:00evens – 8 RFESS each leg, self loadedodds – 6-8 single arm row each armC. EMOM 8:00evens – 10sec bike
