Day 2WOD 210427 Warm-up – Coach’s Choice Choose a squat to train & load… Back, Front, OverheadA1. 10 loaded squats… rest to top of minute, then A2A2. EMOM 2:00 – 50 double unders/100 singlesRest to 5:00, then BB1. 8 loaded squats… rest to top of minute, then B2B2. EMOM 2:00 – 7-10 burpeesRest to 10:00, […]
Day 1WOD 210426 Warm-up – Coach’s Choice A1. 1 squat clean + 2 front rack lunges + 3 shoulder to overhead… no rest b/t A1 & A2A2. 200m run… rest to 3:00, then back to A1, x 4… build bar if appropriateRest to 15:00, then BB. 3 sets @ 90% effort500m row/ski (1000m bike erg)21
Day 1WOD 210426 Warm-up – Coach’s Choice A1. 1 squat clean + 2 front rack lunges + 3 shoulder to overhead… no rest b/t A1 & A2A2. 200m run… rest to 3:00, then back to A1, x 4… build bar if appropriateRest to 15:00, then BB. 3 sets @ 90% effort500m row/ski (1000m bike erg)21
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Day 5WOD 210423 Warm-up – Coach’s Choice A. wall ball cluster – 5. 5. 8. 8. 5. 5. 7. 7. 5. 5 – rest 10sec @ dotsRest ~ 5min, then BB. Choose the option that feels good in your belly… be ready to go to your special place!Option 121-15-9Calories – Assault BikeDb thrusters – 40/25Pull-ups-OR-Option 221-15-9Calories
Day 4WOD 210422Aerobic Repeats + ROMWOD Tabata Mash-up… row/ski + hrpuA1. 20sec row… rest 10sec, then A2A2. 20sec hrpu… rest 10sec, then back to A1, x 4Rest to 10:00, then BTabata Mash-up… air squat + row/skiB1. 20sec air squat… rest 10sec, then B2B2. 20sec row/ski… rest 10sec, then back to B1, x 4C. ROMWOD
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