210504 Tuesday
Day 2WOD 210504
May 2021
210504 Tuesday
Day 2WOD 210504 Warm-up – Coach’s Choice A. EMOM 3:006 unbroken hang power cleans… build over 3 setsRest to 5:00, then BB. Execute workload @ high intensity… barbell @ 100% of A6 hang power cleans + 50 air squats6 hang power cleans + 50 lunges6 hang power cleans + 50 step-upsRest to 15:00, then CC.
210503 Monday
Day 1WOD 210503 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Barbell Strict Press (no racks)6 renegade rows @ dots… loading is athlete’s choiceStrict press + dots every 3minRest to 15:00, then BB. 5 sets @ 90% effort… 15:00 cap200m run (sidewalk loop)30 wall balls30sec FLRC. post WOD recovery
Week of 210503 Preview
Day 1WOD 210503 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Barbell Strict Press (no racks)6 renegade rows @ dots… loading is athlete’s choiceStrict press + dots every 3minRest to 15:00, then BB. 5 sets @ 90% effort… 15:00 cap200m run (sidewalk loop)30 wall balls30sec FLRC. post WOD recovery Day 2WOD 210304 Warm-up
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