211004 Monday
Day 1WOD 211004
October 2021
211004 Monday
Day 1WOD 211004 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of minute, then A2A2. 8 dual dumbbell bent row… rest to top of minute, then A3A3. 10 high box jumps… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort… 15:00 cap30-20-10-20-30HrpuAlternating db
Week of 211004 Preview
Day 1WOD 211004 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of minute, then A2A2. 8 dual dumbbell bent row… rest to top of minute, then A3A3. 10 high box jumps… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort… 15:00 cap30-20-10-20-30HrpuAlternating db
Week of 211004 Preview Read More »
211001 Friday
Day 5WOD 211001 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ high intensity9 thrusters… nte 95/657 t2b5 bar-facing burpeesB. @ 9:00… 3 sets @ high intensity10 db power snatches… nte 50/358 pull-ups6 wall ballsC. @ 18:00… 3 sets @ high intensity9 sdhp… nte 95/657 bjsd… nte 30”5 push press… nte 95/65D. @ 27:00…
