210518 Tuesday
Day 2WOD 210518
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210518 Tuesday
Day 2WOD 210518 Warm-up – Coach’s Choice A. 1 set every 2:00, x 51 squat clean thruster + 3 burpees over bar + 5cal sprint – row/bike/ski… build barbell over 5 sets(work @ 0:00, 2:00, 4:00, 6:00, 8:00)Rest to 15:00, then B… reduce barbell to 80% of AB. 5 sets @ 90% effort… capped @
210517 Monday
Day 1WOD 210517 Warm-up – Coach’s Choice A1. 8 RFESS each leg… load is athlete’s choice… rest to top of minute, then A2A2. Pull-up/ring row cluster – 5. 4 .3. 2. 1 – rest 10sec @ dots… rest to 3:00, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)Rest to 13:00, then BB. AMRAP 7:00 @
Week of 210517 Preview
Day 1WOD 210517 Warm-up – Coach’s Choice A1. 8 RFESS each leg… load is athlete’s choice… rest to top of minute, then A2A2. Pull-up/ring row cluster – 5. 4 .3. 2. 1 – rest 10sec @ dots… rest to 3:00, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)Rest to 13:00, then BB. AMRAP 7:00 @
Week of 210517 Preview Read More »
210514 Friday
Day 5WOD 210514 Warm-up – Coach’s Choice A. AMRAP 12:00 @ 80-90% effort6 single arm devil’s press, total reps, alternate arms… nte 50/3512 t2b24cal row/skiRest 5min, then BB. AMRAP 12:00 @ 80-90% effort6/6 db hang clean & jerks… nte 50/3512 reverse lunge wall balls, total reps, alternating legs24cal row/skiC. post WOD recovery
