201114 Saturday
Day 6WOD 201114 WOD – Coach’s Choice Fitness Outside of the Shed…
Day 5WOD 201113 Warm-up – Coach’s Choice A. AMRAP 13:0013 med ball cleans13 burpees13 double unders/singlesRest 4minB. AMRAP 13:0013 t2b13 shoulder to overhead… nte 115/7513 bjsd… nte 30”C. post WOD recovery
Day 4WOD 201112Aerobic Intervals + ROMWOD + Open Gym A. 350m/300m row every 2min, x 10B. ROMWOD
Day 3WOD 201111 Warm-up – Coach’s Choice A. 6. 6. 6. 6 .6. – Romanian Deadlfits… focus on quality over load… deadlift every 3min10 reverse lunge wall balls (self toss… not to target) @ dotsRest to 18:00, then BB. AMRAP 2:00 – clean & jerks… nte 155/105Rest 2min, then CC. AMRAP 2:00 – wall ballsRest 2min,
Day 2WOD 201110 Warm-up – Coach’s Choice A. 10. 8. 6. 4. 2. – db power snatch, total reps, alternate arms… build as you go… snatch every 3min10 burpees @ dots@ 15:00 start BB. 3:00 for max calories – row/bike/skiRest 5min, then CC. AMRAP 7:00 @ 90% effort5 kb swings… 24kg/16kg10 air squats15 double unders/30 singlesD.