Day 4WOD 210909Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete workload on apparatus of choice… 90% aerobic effort5:00 work, 1:00 rest3:00 work, 1:00 rest1:00 work, 1:00 rest1:00 work, 1:00 rest3:00 work, 1:00 rest5:00 work, finishedB. ROMWOD
Day 3WOD 210908 Warm-up – Coach’s Choice A. EMOM 12:001) 8-10 db chest press2) 8-10 db single arm row, each arm3) 8-10 goblet reverse lungesRest to 15:00 on timer, then BB. Complete workload @ high intensity… capped @ 5:0012-9-6-3T2bSdhp… 95/65Wall ballsRest additional 5:00 after cap, then CC. Complete workload @ high intensity… capped @ 5:003-6-9-12Kb
Day 2WOD 210907 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… barbell load nte 95/6520cal row/bike/ski + 9 power cleans + 7 bjsd/step-ups (24”/20)Rest to 20:00, then BB. 1 set every 3:00, x 5… barbell load nte 135/9520 double unders/45 singles + 9 shoulder to overhead + 7 lateral burpees over barC.
Day 1WOD 210906 Warm-up – Coach’s Choice A. 5/5. 4/4. 3/3. 2/2. 1/1. – Single Arm DB Thruster, each arm… build if appropriateRun to curb and back + 30sec FLR @ dots… work every 3minRest additional 3min after 5th set, then BB. AMRAP 5:00 @ 90% effort9 wall balls6 alternating single arm devil’s press… nte
Day 1WOD 210906 Warm-up – Coach’s Choice A. 5/5. 4/4. 3/3. 2/2. 1/1. – Single Arm DB Thruster, each arm… build if appropriateRun to curb and back + 30sec FLR @ dots… work every 3minRest additional 3min after 5th set, then BB. AMRAP 5:00 @ 90% effort9 wall balls6 alternating single arm devil’s press… nte
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