200910 Thursday
Day 4WOD 200910Aerobic Repeats + ROMWOD A. 3 blocks… rest 2:00 b/t blocks5 x 40sec row, 20sec restB. ROMWOD
200909 Wednesday
Day 3WOD 200909 Warm-up – Coach’s Choice A1. EMOM 5:0010 t2b/ghd sit-ups – OR – 15 hanging knee raises/abmats@ 5:00 on timer, start A2A2. AMRAP 5:00Bjsd – OR – med ball step-ups… nte 24”/20”Rest to 15:00, then BB1. EMOM 5:0015 wall balls@ 20:00, start B2B2. bring your wall ball and do walking lunges around the
200908 Tuesday
Day 2WOD 200908 Warm-up – Coach’s Choice Goal for “A” is to keep reps unbroken, and increase load each setA. On a 20:00 running clock, complete workload, not for time20. 15. 10. 5. – SDHP@ dots…Farmer’s carry loop + 30sec FLR (in your box, not outstide)Rest to 25:00, then BB. 3 sets @ 90% effort…
Week of 200907 Preview
Day 1WOD 200907 Warm-up – Coach’s Choice A1. 1 set every 2min, x 51 squat clean + 2 front squats + 3 push jerksRest to 10:00 on timer, then A2A2. AMRAP 5:00Bar-facing burpeesRest to 20:00 on timer, then BB. 3 sets @ 90% effort… capped @ 12:00200m run (sub = 12cal/10cal bike)250m row20 jumping pull-upsC.
Week of 200907 Preview Read More »
200904 Friday
Day 5WOD 200904 Warm-up – Coach’s Choice A. @ 0:00… 100 wall balls for timeB. @ 10:00… For Time – 500m/400m row + 30 clean & jerks @ 95/65C. @ 20:00… 50 burpee box jumps for time… 24”/20”(time caps are coach’s choice)D. post WOD recovery
200903 Thursday
Day 4WOD 200903Aerobic Repeats + ROMWOD A. 2 x 10:00 row/ski @ 90% aerobic effort… rest 2min b/t sets… goal is to be within 5-10m each setB. ROMWOD
200902 Wednesday
Day 3WOD 200902 Warm-up – Coach’s Choice A1. wall ball cluster – 5 reps @ 0:00, 0:20, 0:40A2. Db power snatch cluster – 4 reps @ 1:00, 1:20, 1:40… rest to 3:00, then back to A1, x 3(dumbbell load is athlete’s choice)Immediately after third set of A’s, go to BB. Farmer’s carry the sidewalk loop,
200901 Tuesday
Day 2WOD 200901 Warm-up – Coach’s Choice A1. 5/5 goblet lateral lunges… rest to top of minute, then A2A2. 5 unbroken clean & jerks… rest to top of minute, then A3A3. 6 turkish get-ups… rest to 5:00 on timer, then back to A1, x 3Rest to 18:00 on timer, then BB. 4 sets @ 90%
200831 Monday
Day 1WOD 200831 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar each set5 clean grip deadlifts20 med ball step-ups… 24”/20”Rest to 15:00 on timer, then BB. AMRAP 5:0010 hrpu10 ring row*add 1 rep to each movement every roundRest to 25:00 on timer, then CC. AMRAP 5:00Thrusters @ 75/55*5 burpees EMOM,
