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 Day 2WOD 210304 Warm-up […]
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Day 5WOD 210430 Warm-up – Coach’s Choice A1. 1 set @ 0:00, 12:00, 24:0030cal/25cal row/bike/ski21 kb swings @ 24kg/16kg12 pull-upsA2. 1 set @ 6:00, 18:00, 30:0030cal/25cal row/bike/ski21 bjsd @ 20”12 deadlifts @ 75-100% of your bodyweightB. post WOD recovery
Day 4WOD 210429Aerobic Repeats + ROMWOD Choose a modality & work @ 90% aerobic effortA. 5 x 1:00 – run (sidewalk loop)/row/ski/bike… rest 1:00 b/t sets… rest 4:00 b/t blocks, x 2B. ROMWOD
Day 3WOD 210428 Warm-up – Coach’s Choice A. 3 sets, each @ 90% aerobic effort90sec – 20cal erg of choice + max med ball step-ups until time expires (box is athlete’s choice)90sec – restRest to 13:00 on timer, then BB. AMRAP 18:00 @ 80-90% effort15 bjsd/step-ups… nte 24”/20”12 shoulder to overhead… nte 115/759 t2bC. post
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