210405 Monday
Day 1WOD 210405
Day 1WOD 210405 Warm-up – Coach’s Choice A1. 10 sumo deadlifts… no rest, then A2A2. 8 high box jumps… rest to 3:00, then back to A1, x 3… build bar each setRest to 10:00, then BB. Tabata Pull-ups/ring rows… 8 x 20sec on/10sec off@ 15:00, start CC. 5:00 – max calories – row/bike/skiRest to 25:00,
Day 1WOD 210405 Warm-up – Coach’s Choice A1. 10 sumo deadlifts… no rest, then A2A2. 8 high box jumps… rest to 3:00, then back to A1, x 3… build bar each setRest to 10:00, then BB. Tabata Pull-ups/ring rows… 8 x 20sec on/10sec off@ 15:00, start CC. 5:00 – max calories – row/bike/skiRest to 25:00,
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Day 5WOD 210402 Warm-up – Coach’s Choice Friday ChipperA. Complete workload @ 80-90% effort100cal row/bike/ski100 air squats50 bjsd/step-ups… 24”/20”50 lunges25 power cleans… 155/10525 burpee pull-ups (20 burpee bar muscle-ups)B. post WOD recovery
Day 4WOD 210401Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 3 x 6:00 row/bike/ski… rest 2min b/t sets… Goal is increased effort over 3 setsB. ROMWOD