210810 Tuesday
Day 2WOD 210810 Good Luck Ben!!! Arcadia University
August 2021
210810 Tuesday
Day 2WOD 210810 Warm-up – Coach’s Choice A1. 8 dual dumbbell step-ups each leg… working leg is static on the box (2 risers or 4 bumpers)… rest 30sec, then A2A2. 8 dual dumbbell bent over row… no rest, then A3A3. 30sec side bridge each side… rest to 4:00, then back to A1, x 3Rest to
210809 Monday
Day 1WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every 3min, x
Week of 210809 Preview
Day 1WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every 3min, x
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210806 Friday
Day 5WOD 210806 Warm-up – Coach’s Choice Friday Grinder!A. Complete workload for time… barbells nte 135/9550cal – apparatus of choiceThen, 3 rounds of:6 barbell ground to overhead12 hanging abs50 double unders/100 singlesThen…50cal – same apparatusThen, 3 rounds of:6 pull-ups… ctb/chin over bar/jumping12 deadlifts50 double unders/100 singlesThen…50cal – same apparatusB. post WOD recovery
210805 Thursday
Day 4WOD 210805Aerobic Repeats + ROMWOD A. 4 x 5:00 @ 90% aerobic effort… rest 1min b/t setsB. ROMWOD
