Day 1WOD 220516 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build your bar as you goChoose a sprint:Run to curb & back, or…8cal/6cal Assault Bike, or…10cal/8cal row+3 heavy squat cleansRest additional 3min after 5th set, then BB. AMRAP 5:00 @ 90% effortAlternating single arm devil’s press… nte 50/35Rest 2min, then CC. […]
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Day 5WOD 220513 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort… cap is Coach’s Choice21-18-15-12-9-6-3Db thrusters… nte 40/25 each hand3-6-9-12-15-18-21Pull-ups*run to curb and back after each completed set (21 db thrusters + 3 pull-ups = 1 set)B. post WOD recovery
Day 4WOD 220512Aerobic Repeats + ROMWOD A. Work @ 90% aerobic effort on apparatus of choice6:00 work, 3min rest4:00 work, 2min rest2:00 work, 1min rest1:00 work, 30sec rest30sec workB. ROMWOD
Day 3WOD 220511 Warm-up – Coach’s Choice A1. 8 cgbp… rest to top of minute, then A2A2. 8 goblet squats… no rest, then A3A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3Rest to 15:00, then BB. 3 sets @ 90% effort1:00 – lunges1:00 – alternating single arm devil’s press
Day 2WOD 220510 Warm-up – Coach’s Choice A. 5 x 8cal/6cal Assault Bike Sprints… Sprint every 2:00Rest additional 2min after 5th sprint, then BB. Tabata Mash-up… 8 x 20sec/10sec… ping pongKb swings… nte 24kg/16kgBurpeesRest 2min, then CC. 5 x 8cal/6cal Assault Bike Sprints… Sprint every 2:00D. post WOD recovery
Day 1WOD 220509 Warm-up – Coach’s Choice A. Happy Birthday Coach Lily!Buy-in = 77 squat hops to 15# bumper plateThen…3 rounds of:5 power cleans… nte 145/1058 t2b45 double unders/singlesThen…3 rounds of:5 push jerks… nte 145/1058 pull-ups45 step-ups @ 20”Cash-out = 77 squat hops to 15# bumper plateB. post WOD recovery
Day 1WOD 220509 Warm-up – Coach’s Choice A. Happy Birthday Coach Lily!Buy-in = 77 squat hops to 15# bumper plateThen…3 rounds of:5 power cleans… nte 145/1058 t2b45 double unders/singlesThen…3 rounds of:5 push jerks… nte 145/1058 pull-ups45 step-ups @ 20”Cash-out = 77 squat hops to 15# bumper plateB. post WOD recovery Day 2WOD 220510 Warm-up –
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