211106 Saturday
Day 6 WOD 211106 WOD – Coach's Choice Fitness Outside of the Shed…
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211105 Friday
Day 5 WOD 211105 Warm-up – Coach’s Choice A. Complete workload for time… barbells nte 135/95… time cap is coach’s choice 10 wall balls 6 power cleans 5 rope climbs – OR – 25 pull-ups 20 wall balls 6 power cleans 4 rope climbs – OR – 20 pull-ups 30 wall balls 6 power cleans
211104 Thursday
Day 4 WOD 211104 Aerobic Repeats + ROMWOD A. 10 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1:30 b/t sets B. ROMWOD
211103 Wednesday
Day 3 WOD 211103 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar as you go 1 squat clean + 2 front squats + 3 push jerks + 4 pull-ups + 5 t2b Rest 3:30 after 5th set, then B B. AMRAP 5:00 @ 90% effort 50 kb swings… nte 24kg/16kg 30
211102 Tuesday
Day 2 WOD 211102 Warm-up – Coach’s Choice A. EMOM 15:00 1) AMRAP 40sec – strict/weighted pulling reps 2) AMRAP 40sec – jump rope reps 3) AMRAP 40sec – goblet lunges… load is athlete’s choice 4) 60sec FLR 5) Rest Rest 5min, then B B. Complete workload @ 90% effort… 10:00 cap 15 barbell thrusters…
