211114 Rest Day
Rest Day Week of 211115 Preview
Day 1WOD 211115 Warm-up – Coach’s Choice A1. 20sec sprint @ 100% effort… apparatus of choice… no rest, then A2A2. 3 loaded squats @ 33X1 tempo… rest to 3:00, then back to A1, x 5 (barbell loading and movement is athlete’s choice)Rest 3min after 5th set, then BB. 12:00 Workload… barbells nte 115/753-6-9-12-15… and so
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Day 6WOD 211113 WOD – Coach’s Choice Fitness Outside of the Shed… Congrats Shantel on passing the PT test!!!
Day 5WOD 211112 Warm-up – Coach’s Choice A. Complete workload for time… barbells nte 95/6521-18-15-12-9-6-3Barbell thrustersBar-facing burpeesB. post WOD recovery
Day 4WOD 211111Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort… apparatus is athlete’s choice5:00 work… 2:30 rest*4:00 work… 2:00 rest3:00 work… 1:30 res2:00 work… 1:00 rest1:00 work… no more intervals*rest = active recovery… easy spin to keep monitor onB. ROMWOD
Day 3WOD 211110 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort, not for time10. 8. 6. 4. 2. – Goblet Squats10 med ball step-ups + 15 strict push-ups + 20 abmat sit-ups @ dotsRest to 15:00 on timer, then BB1. AMRAP 1:00 – wall balls… rest 1min, then B2B2. AMRAP 1:00 – burpee