Day 2WOD 211214 Warm-up – Coach’s Choice A. Goblet Split Squat – 5/5. 5/5. 5/5. 5/5. 5/5.Do 5 goblet split squats each leg every 3min… build load as long as reps and technique remain solid@ dots – 10 strict/weighted pull-ups/ring rowsRest 3min after 5th set, then BB. 4 sets @ 90% effort… workload capped @ […]
Day 1WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken@ dots – 8 db strict press + 30sec FLRRest 3min after 5th set, then BB. 1 set every 2min, x 615 wall balls8
Day 1WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken@ dots – 8 db strict press + 30sec FLRRest 3min after 5th set, then BB. 1 set every 2min, x 615 wall balls8
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Day 5WOD 211210 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort… barbell nte 155/10512. 9. 6. 3.Deadlifts + hang cleans + push jerks@ the dots…500m row/ski15 bjsd/step-ups… nte 24”/20”B. post WOD recovery
Day 4WOD 211209Aerobic Repeats + ROMWOD A. Complete workload on apparatus of choice… 90% aerobic effortSet up monitor for single distance of 4000m/3500m…Then execute the following work/rest pattern until total distance is completed4:00 work, 2:00 rest3:00 work, 1:00 restB. ROMWOD
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