220911 Rest Day
Rest Day Week of 220912 Preview
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220909 Friday
Day 5WOD 220909 Warm-up – Coach’s Choice A. 1 set every 2:00 x 540du/ 80 singles10 ab-mat sit-upsRest 5:00B. For time 15:00 cap100 overhead squats NTE 65200m jog at every drop NOTES: think of A as shoulder and mid line warm up for B
220908 Thursday
Day 4WOD 220908Aerobic Repeats + Flexibility Training A. Complete workload @ 90% aerobic effort8:00 work, 4:00 rest4:00 work, 2:00 rest2:00 work, 1:00 rest1:00 work, no more intervalsB. Flexibility Training
220907 Wednesday
Day 3WOD 220907 Warm-up – Coach’s Choice A. Tabata Mash-up:20 back squats from the rig 95/65:10 rest:20 double unders:10 rest x8Rest 2:00B. Tabata Mash-up:20 sh2oh from the rig 95/65:10 rest:20 hollow body:10 rest x8Rest 2:00C. Tabata Mash-up:20 SDLHP 95/65:10 rest:20 skater lunges:10 rest x8 **some strength mixed in with gymnastics to get the heart rate
220906 Tuesday
Day 2WOD 220906 Warm-up – Coach’s Choice A1. 6-8 CGBP rest to 1:30 then A2A2. 6-8 dual db deadlifts, rest :30 then A3A3. 6-8 squat jumps for height, to a target, rest to 4:00 then A1 x 3Rest an additional 3:00B. AMRAP 12:006 box jump overs 24/205/5 DB power clean nte 55/405/5 DB sh2oh3 wall
220905 Monday
Day 1WOD 220905 Warm-up – Coach’s Choice A. For Time 40:00 Cap15mu/c2b/pu in unbroken sets of 3 or 515 stone to shoulder400m run15 t2b in UB sets of 3 or 515 stone squats400m run20 burpees10mu/c2b/pu in UB sets of 2, 5, or 1010 stone to shoulder200m run10 t2b in UB sets of 2, 5, or
220902 Friday
Day 5WOD 220902Repeat WOD 210903 Warm-up – Coach’s Choice A. EMOM 5:003 unbroken power cleans… build bar over 5 setsRest 5min, then BB. AMRAP 20:00 @ aerobic flow pace… barbells @ 100% of A1 squat clean3 burpees over bar5 hanging abs7 wall balls1 rope climbC. post WOD recovery
