210510 Monday
Day 1WOD 210510
Day 1WOD 210510 Warm-up – Coach’s Choice A1. Choose a complex that feels good in your belly1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchRest to top of minute, then A2A2. Execute workload @ 90% effort6 db power snatch, total
Week of 210510 Preview Read More »
Day 5WOD 210507 Warm-up – Coach’s Choice A. 1 set every 3min, x 520 Russian kb swings (kb is athlete’s choice)10 burpees1 rope climb (x2 floor to standing)Rest to 18:00, then BB. 1 set every 3min, x 512 pull-ups10 goblet squats w/kb from A30sec FLRC. post WOD recovery
Day 4WOD 210506Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. On a 22:00 running clock, execute the following workload as an AMRAP @ 90% repeatable aerobic effort400m run + 500m row + 2:00 restB. ROMWOD
Day 3WOD 210505 Warm-up – Coach’s Choice A. @ 0:00… work @ 90% effort21 deadlifts… nte 225/155150 double unders – OR – 50 bjsd (24”/20”)9 pushing reps… hrpu/box dips/ring dipsB. @ 8:00… work @ 90% effort15 deadlifts… nte 275/185100 double unders – OR – 30 bjsd15 pushing repsC. @ 16:00… work @ 90% effort9 deadlifts…