Day 5WOD 210625 Warm-up – Coach’s Choice A. Complete workload for time… aerobic flow pace… barbells nte 95/652 laps around building – OR – 50cal/40cal Assault Bike30 front squats20 shoulder to overhead12 pull-ups – OR – 7 bar muscle-ups150 double unders/300 singles12 pull-ups – OR – 7 bar muscle-ups20 shoulder to overhead30 back squats2 laps […]
Day 4WOD 210624Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort… modality is athlete’s choice5:00 work… rest 2:003:00 work… rest 1:001:00 work… rest 30sec3:00 work… rest 1:005:00 work… finishedB. ROMWOD
Day 3WOD 210623 Warm-up – Coach’s Choice A. EMOM 8:00Evens – hang power snatch cluster – 5. 4. 3. – step over bar @ dots… nte 75/55Odds – 1-2 rope climbs (sub = x 2, floor to standing + 2 k2e)Rest to 10:00, then BB. EMOM 8:00Evens – 1 deadlift + 1 power clean +
Day 2WOD 210622 Warm-up – Coach’s Choice A1. Farmer’s carry the front sidewalk loop (200m)… rest to 5:00 on timer, then A2A2. 3 x 90sec of work, 90sec of restWork = 150m/135m row + max burpees over rower until time expires… rest 3:30 after 3rd set of work, then B1B1. 400m sandbag/med ball carry… rest
Day 1WOD 210621 Warm-up – Coach’s Choice A. 1 set of complex every 2min, x 5… build as you go5 power cleans + 3 front squats + 1 push jerkRest 5min after 5th set, then B(pull-ups options: c2b, chin over bar, jumping)(bjsd options: 30”, 24”, 20”, med ball step-ups)B. 3 sets @ 90% effort… capped
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Flanders, New Jersey 07836
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