Day 2WOD 211026 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… no rest, then A2A2. 2 turkish get-ups (1 each side)… no rest, then A3A3. 30sec FLR… rest to 3:00 on timer, then back to A1, x 3rest to 12:00 on timer, then BB. Complete workload for time… time cap is Coach’s […]
Day 1WOD 211025 Warm-up – Coach’s Choice A1. 7-10 dips… (bench, box, ring (assisted))… rest TOM then A2.A2. 7-10 strict push-ups … rest TOM then A3A3. 7-10 Barbell push press from rig (build each set) … rest TOM then A4A4. 25 abs… (ghd, ab mat sit-ups (with weight)) … rest to 5:00 then A1 x
Day 1WOD 211025 Warm-up – Coach’s Choice A1. 7-10 dips… (bench, box, ring (assisted))… rest TOM then A2.A2. 7-10 strict push-ups … rest TOM then A3A3. 7-10 Barbell push press from rig (build each set) … rest TOM then A4A4. 25 abs… (ghd, ab mat sit-ups (with weight)) … rest to 5:00 then A1 x
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Day 5WOD 211022 Warm-up – Coach’s Choice A. @ 0:00… complete workload @ 90% effort… capped @ 6:0050 alternating single arm devil’s pressB. @ 10:00… complete workload @ 90% effort… capped @ 6:00500m row30 clean to overhead… nte 95/65C. @ 20:00… complete workload for time100 wall ballsD. post WOD recovery
Day 4WOD 211021Aerobic Repeats + ROMWOD A. 8 x 2:00 @ 90% aerobic effort (erg of choice), 1:00 active recovery b/t setsB. ROMWOD
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