Day 3WOD 160608(Repeat WOD 160120) warm-up – Coach’s Choice A. spend 10:00 building a barbell that you can perform:2 touch & go clean & jerks2 touch & go power snatcheswhen timer hits 10:00, go to BB1. @ 10:00, 14:00, 18:00, 22:00, 26:00 perform the following workload:2 touch & go clean & jerks + 10-15 wall […]
Day 2WOD 160607(Repeat WOD 151209) warm-up – Coach’s Choice A. 5 x 10sec AD sprint @ 95+% effortsprint @ 0:00, 2:10, 3:20, 4:30, 5:40-rest as needed, prep for B-B. CFG Open WOD 14.4AMRAP 14:00 of:60 calorie row50 t2b40 wall balls – M=20# to 10’, W=14# to 9’30 power cleans – 135/9520 muscle-upsC. post WOD body
Day 1WOD 160606(Repeat WOD 151112) warm-up – Coach’s Choice A1. deadlift cluster – 5. 5. 5., rest 10sec @ dots & btw A1 & A2A2. clean grip hi-pull cluster from hang – 5. 5. 5., rest 10sec @ dots & btw A2 & A3A3. hang power clean cluster – 5. 5. 5, rest 10sec @
Day 5WOD 160603(Repeat WOD 160122) warm-up – Coach’s Choice A. 5 x 1:00 AD @ 80% effort, rest 2min b/t sets (or create rotation if class dictates it)rest as needed, then BB. AMRAP 20:00 @ 80%-90% effort2-5 wall climbs10 burpee pull-ups20 overhead lunges – Athlete’s Choice30sec FLRC. post WOD body maintenance
Day 4WOD 160602 warm-up – Coach’s Choice A1. 4 front squats, rest to :30 on timer, then A2A2. 30sec SB (L), rest 30sec , then A3A3. 30sec SB (R), back to A1 @ 4:00, 8:00rest to 15:00 on timer, then B… set up barbell @ 55-60% of A1B. @ 15:00, perform 3 sets @ high
Day 3WOD 160601 warm-up – Coach’s Choice A. EMOM 16:00 12sec AD sprint @ 0:00, 4:00, 8:00, 12:005 cgbp @ 1:00, 5:00, 9:00, 13:001 sled push @ 2:00, 6:00, 10:00, 14:005 single arm row each arm @ 3:00, 7:00, 11:00, 15:00rest to 20:00 on timer, then BB. 10 sets @ 80-90% effort (capped @ 35:00
Day 2WOD 160531 warm-up – Coach’s Choice A. build a 3 rep power clean in 5 sets, working every 2 minutes (@ 0:00, 2:00, 4:00, 6:00, 8:00)when timer gets to 10:00, immediately begin BB. 5 sets @ 85% effort500m row200m run15 burpees3 power cleans @ 100% of A30sec FLRC. post WOD body maintenance
Ubuntu Click on it or just google it… it's way more than an operating device, and I am positive that those who live by it's meaning are not pleased that a software company is using it as a name for it's products! Ubuntu is something each of us should take some time to consider and
Day 1Hero WOD 160530 warm-up – Coach’s Choice “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings – 32kg/24kg40 ground to overhead – 95/6534 bar-facing burpees200m sandbag carry
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