210914 Tuesday
Day 2WOD 210914
September 2021
210914 Tuesday
Day 2WOD 210914 Warm-up – Coach’s Choice A. EMOM 15:001) 40sec FLR2) 40sec wall sit3) 40sec SB (R)4) 40sec SB (L)5) 40sec heavy farmer’s carry holdRest 5min, then BB. AMRAP 20:00 @ 80-90% effort60cal – apparatus of choice30 alternating db hang clean & jerk… nte 50/3515 burpee box jump up and over… nte 24”/20”60 wall
210913 Monday
Day 1WOD 210913 Warm-up – Coach’s Choice A1. 6 barbell push press… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring mu… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. WOD 2 – August FNLComplete workload for time… 15:00 cap400m run60 empty
Week of 210913 Preview
Day 1WOD 210913 Warm-up – Coach’s Choice A1. 6 barbell push press… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring mu… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. WOD 2 – August FNLComplete workload for time… 15:00 cap400m run60 empty
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210910 Friday
Day 5WOD 210910 Warm-up – Coach’s Choice A. 1 set of complex every 2min, x 5… build bar accordingly3 front squats + 2 front rack lunges + 3 push jerksRest additional 4min after 5th set, then BB. AMRAP 16:00 @ 80-90% effort… barbell @ 100% of A6 deadlifts10 hrpu3 squat cleans2 rope climbs… sub is
