210614 Monday
Day 1WOD 210614
June 2021
210614 Monday
Day 1WOD 210614 Warm-up – Coach’s Choice A. @ 0:00…12-9-6Wall ballsKb sdhp (32kg/24kg)Bjsd (24”/20”)B. @ 6:00…12-9-6Kb swings (32kg/24kg)T2bBurpeesC. @ 15:00… Repeat AD. @ 21:00… Repeat BE. @ 27:00… work @ testing effort3:00 Cap9 wall balls9 kb sdhp9 bjsd9 kb swings9 t2b9 burpeesF. post WOD recovery
Week of 210614 Preview
Day 1WOD 210614 Warm-up – Coach’s Choice A. @ 0:00…12-9-6Wall ballsKb sdhp (32kg/24kg)Bjsd (24”/20”)B. @ 6:00…12-9-6Kb swings (32kg/24kg)T2bBurpeesC. @ 15:00… Repeat AD. @ 21:00… Repeat BE. @ 27:00… work @ testing effort3:00 Cap9 wall balls9 kb sdhp9 bjsd9 kb swings9 t2b9 burpeesF. post WOD recovery Day 2WOD 210615 Warm-up – Coach’s Choice A. 1 set
Week of 210614 Preview Read More »
210611 Friday
Day 5WOD 210611 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… (0:00, 3:30, 7:00, 10:30, 14:00)… barbells nte 75/55200m row + 15 hang power snatch + 5 burpees@ 20:00, start BB. 1 set every 3:30, x 5… (20:00, 23:30, 27:00, 30:30, 34:00)200m run + 15 wall balls + 5 burpeesC. post WOD
210610 Thursday
Day 4WOD 210610Aerobic Repeats + ROMWOD A. Choose a workload that can be achieved in a 24:00 window…8 x 500m row… rest 1min b/t setsOr8 x 400m row… rest 1min b/t setsOr8 x 300m row… rest 1min b/t setsB. ROMWOD
210609 Wednesday
Day 3WOD 210609 Warm-up – Coach’s Choice A. Squat Clean… 5. 4. 3. 2. 1 – work every 2min… build barbell accordingly30 double unders/50 singles @ dotsRest 5:00 after last set, then B… reduce barbells to 80% of AB. 1 set every 3min, x 620sec Assault Bike sprint – OR – 20sec row sprint3 hang squat cleans2 burpees
