201125 Wednesday
Day 3WOD 201125 Warm-up – Coach’s Choice A. Complete workload for time… partition as desired100 shoulder to overhead… nte 75/55150 Russian kb swings… athlete’s choice200 step-ups… athlete’s choice
Day 3WOD 201125 Warm-up – Coach’s Choice A. Complete workload for time… partition as desired100 shoulder to overhead… nte 75/55150 Russian kb swings… athlete’s choice200 step-ups… athlete’s choice
Day 2WOD 201124 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort10 x 15cal row/bike/ski + 15 burpeesB. post WOD recovery
Day 1WOD 201123 Warm-up – Coach’s Choice A. Test 1 – “Grace”30 clean & jerks for time… barbells nte 135/95B. Timer runs continuously to 15:00Active recovery – Coach’s ChoiceC. Test 2 – “Karen”150 wall balls for timeD. post WOD recovery
Day 1WOD 201123 Warm-up – Coach’s Choice A. Test 1 – “Grace”30 clean & jerks for time… barbells nte 135/95B. Timer runs continuously to 15:00Active recovery – Coach’s ChoiceC. Test 2 – “Karen”150 wall balls for timeD. post WOD recovery Day 2WOD 201124 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort10 x 15cal
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Day 5WOD 201120 Warm-up – Coach’s Choice A. 1 set every 2min, x 5… build barbell complex as you go1 squat clean + 2 front rack lunges + 3 thrustersRest to 12:00, then BB. 1 set every 3min, x 6… barbell @ 100% of A5 pull-ups10 hrpu15 air squats1 set of barbell complexC. post WOD