210507 Friday
Day 5WOD 210507
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210507 Friday
Day 5WOD 210507 Warm-up – Coach’s Choice A. 1 set every 3min, x 520 Russian kb swings (kb is athlete’s choice)10 burpees1 rope climb (x2 floor to standing)Rest to 18:00, then BB. 1 set every 3min, x 512 pull-ups10 goblet squats w/kb from A30sec FLRC. post WOD recovery
210506 Thursday
Day 4WOD 210506Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. On a 22:00 running clock, execute the following workload as an AMRAP @ 90% repeatable aerobic effort400m run + 500m row + 2:00 restB. ROMWOD
210505 Wednesday
Day 3WOD 210505 Warm-up – Coach’s Choice A. @ 0:00… work @ 90% effort21 deadlifts… nte 225/155150 double unders – OR – 50 bjsd (24”/20”)9 pushing reps… hrpu/box dips/ring dipsB. @ 8:00… work @ 90% effort15 deadlifts… nte 275/185100 double unders – OR – 30 bjsd15 pushing repsC. @ 16:00… work @ 90% effort9 deadlifts…
210504 Tuesday
Day 2WOD 210504 Warm-up – Coach’s Choice A. EMOM 3:006 unbroken hang power cleans… build over 3 setsRest to 5:00, then BB. Execute workload @ high intensity… barbell @ 100% of A6 hang power cleans + 50 air squats6 hang power cleans + 50 lunges6 hang power cleans + 50 step-upsRest to 15:00, then CC.
210503 Monday
Day 1WOD 210503 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Barbell Strict Press (no racks)6 renegade rows @ dots… loading is athlete’s choiceStrict press + dots every 3minRest to 15:00, then BB. 5 sets @ 90% effort… 15:00 cap200m run (sidewalk loop)30 wall balls30sec FLRC. post WOD recovery
