210805 Thursday
Day 4WOD 210805Aerobic Repeats + ROMWOD
August 2021
210804 Wednesday
Day 3WOD 210804 Warm-up – Coach’s Choice A1. 8-10 db chest press… rest 30sec, then A2A2. 8-10 goblet reverse lunges, total reps, alternating legs… rest to 3:00, then back to A1, x 3Rest to 10:00, then BB. AMRAP 20:00 @ aerobic flow paceRun to curb and back (left out of loading dock)2 rope climbs*10 burpees*sub
210803 Tuesday
Day 2WOD 210803 Warm-up – Coach’s Choice A1. 6-8 split stance barbell RDL each leg… rest 30sec, then A2A2. 6-8 single arm shoulder to overhead each arm… 2sec pause at top + 3sec lowering each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. AMRAP 7:00 @
210802 Monday
Day 1WOD 210802 Warm-up – Coach’s Choice A1. 6-8 RFESS each leg (loaded… use the benches)… rest 30sec, then A2A2. 6-8 push-ups @ 32X2 tempo (loading optional)… rest to 3:00, then back to A1, x 3@ 10:00, start BB. 50 pull-ups AFAP in sets of 5 unbroken reps at a time (ctb, chin over bar,
Week of 210802 Preview
Day 1WOD 210802 Warm-up – Coach’s Choice A1. 6-8 RFESS each leg (loaded… use the benches)… rest 30sec, then A2A2. 6-8 push-ups @ 32X2 tempo (loading optional)… rest to 3:00, then back to A1, x 3@ 10:00, start BB. 50 pull-ups AFAP in sets of 5 unbroken reps at a time (ctb, chin over bar,
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