Day 1WOD 210524 Warm-up – Coach’s Choice A1. 8 front rack reverse lunges, total reps, alternate legs… rest to top of minute, then A2A2. 8 dual db shoulder to overhead, start with strict reps before moving to push press/jerks… rest to 3:00, then back to A1, x 3… build loads over 3 sets@ 10:00 start […]
Day 1WOD 210524 Warm-up – Coach’s Choice A1. 8 front rack reverse lunges, total reps, alternate legs… rest to top of minute, then A2A2. 8 dual db shoulder to overhead, start with strict reps before moving to push press/jerks… rest to 3:00, then back to A1, x 3… build loads over 3 sets@ 10:00 start
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Day 5WOD 210521 Warm-up – Coach’s Choice A. AMRAP 6:00 @ 90% effort200m run (sidewalk loop)9 squat cleans… nte 95/6512 t2bRest 3min, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 95/659 burpee pull-ups250m row/ski (500m bike erg)Rest 3min, then CC. AMRAP 6:00 @ 90% effort9 thrusters… 95/6550 double unders/x2 singles12 med ball
Day 4WOD 210520Aerobic Repeats + ROMWOD A. 8 x 90sec row/bike/ski… rest 1:00 b/t sets(running option – 6 x 400m run… rest 1:00 b/t sets)B. ROMWOD
Day 3WOD 210519 Warm-up – Coach’s Choice Wednesday Chipper!A. Complete workload @ 90% effort… time cap is Coach’s Choice100cal row/bike/ski100 air squats75 hrpu50 pull-ups/ring rows400m run50 bjsd/step-ups… 24”20”75 kb sdhp… 24kg/16kg100 air squats100 double unders/x2 singlesB. post WOD recovery
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