220918 Rest Day
Rest Day Week of 220919 Preview
220916 Friday
Day 5 WOD 220916 Warm-up – Coach’s Choice Aerobic Flow A. AMRAP 30:00 200m run 10 deadlifts 185/125 5 pull-up + t2b combo 15 BJSD 24/20 15 hrpu Happy Birthday Anthony!!!
220915 Thursday
Day 4 WOD 220915 Aerobic Repeats + Flexibility Training A. Duathlon Pick 2 apparatuses 1 set every 3:00 x 8 20-18 calories Alternate apparatus each round B. Flexibility Training
220914 Wednesday
Day 3 WOD 220914 TEST DAY Warm-up – Coach’s Choice A1. :30 FLR, rest to TOM then A2 A2. :30 Side bridge, rest to TOM them A3 A3. :30 Side bridge, rest to TOM the A4 A4. :30 Hollowbody, rest to TOM the A1 x2 Rest 2:00 B. Max Hange 3:00 cap TEST If dropped,
220913 Tuesday
Day 2 WOD 220913 Warm-up – Coach’s Choice Weight is the athlete's choice. Same weight is used for the entire WOD A. AMRAP 3:00 TGU Rest 3:00 B. AMRAP 6:00 4 TGU 6 burpees over DB Rest 3:00C. AMRAP 9:00 4 TGU 6 burpees over DB 12 alt DB snatch Rest 3:00 D. AMRAP 3:00
220912 Monday
Day 1 WOD 220912 TEST DAY Warm-up – Coach’s Choice A. Split Jerks 0:00 5 split jerks 3:00 5 split jerks 6:00 3 split jerks 8:00 3 split jerks 10: 00 1 split jerk 12:00 1 split jerk Rest 3:00 (15:00 on the clock) B. AMRAP 12:00 1 MU/c2b/pu 1 BJSD NTE 30” 10 Double
220909 Friday
Day 5WOD 220909 Warm-up – Coach’s Choice A. 1 set every 2:00 x 540du/ 80 singles10 ab-mat sit-upsRest 5:00B. For time 15:00 cap100 overhead squats NTE 65200m jog at every drop NOTES: think of A as shoulder and mid line warm up for B
