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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Day 5WOD 210618 Warm-up – Coach’s Choice A. 2 sets @ 90% effort500m row35 hang power snatch… nte 75/5520 burpeesRest to 15:00, then BB. 2 sets @ 90% effort400m run35 wall balls20 burpeesC. post WOD recovery
Day 4WOD 210617Aerobic Repeats + ROMWOD A. Choose a workload you can complete in 25:00 @ 90% aerobic effort5000m row, 30sec FLR every 500mOr4000m row, 30sec FLR every 400mOr3000m row, 30sec FLR every 300mB. ROMWOD
Day 3WOD 210616 Warm-up – Coach’s Choice A1. @ 0:00, 8:00, 16:00, 24:00… work @ high intensity… barbells nte 95/6510cal/8cal row, bike or ski + 9 hang power cleans + 6 burpees over bar + 30sec deadlift holdA2. @ 4:00, 12:00, 20:00, 28:00… work @ high intensity… dumbbells nte 50/3530sec farmer’s carry hold + 6
Day 2WOD 210615 Warm-up – Coach’s Choice A. 1 set every 90sec, x 5… build complex as you go1 deadlift + 1 power clean + 1 front squat + 1 push jerkRest 5min after 5th set, then BB. Complete workload @ 90% effort1. 2. 3. 4. 5. – squat clean thrusters @ 100% of A6
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