201103 Tuesday
Day 2WOD 201103 Coach Lily returns! She will be coaching on Tuesdays and Fridays!
November 2020
201103 Tuesday
Day 2WOD 201103 Warm-up – Coach’s Choice A1. 6 dual db split stance RDL each leg… rest to top of minute, then A2A2. 10 db step-ups, total reps, alternate legs (2 risers or 4 bumpers)… rest to top of minute, then A3A3. 30sec side bridge each side… rest to 5:00 on timer, then back to
201102 Monday
Day 1WOD 201102 Warm-up – Coach’s Choice A. 6. 6. 6. 6. 6. – Touch-n-Go Power Cleans… build as you go… clean every 3min15 wall balls @ the dotsRest to 15:00, then BB. tabata pull-ups/ring rows… 8 x 20sec on, 10sec offRest to 20:00, then CC. 10:00 @ 80% effortRow/bike/skiD. post WOD recovery
Week of 201102 Preview
Day 1WOD 201102 Warm-up – Coach’s Choice A. 6. 6. 6. 6. 6. – Touch-n-Go Power Cleans… build as you go… clean every 3min15 wall balls @ the dotsRest to 15:00, then BB. tabata pull-ups/ring rows… 8 x 20sec on, 10sec offRest to 20:00, then CC. 10:00 @ 80% effortRow/bike/skiD. post WOD recovery Day 2WOD 201103
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