Day 2WOD 211005 Warm-up – Coach’s Choice A. 1 set every 2min, x 5… build as you go1 squat clean + 2 front rack reverse lunges + 3 front squatsRest 3min after 5th set, reduce barbell to 90% of A, then BB. AMRAP 7:00 @ 90% effort1 power clean1 bar-facing burpee*add 1 rep to each […]
Day 1WOD 211004 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of minute, then A2A2. 8 dual dumbbell bent row… rest to top of minute, then A3A3. 10 high box jumps… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort… 15:00 cap30-20-10-20-30HrpuAlternating db
Day 1WOD 211004 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of minute, then A2A2. 8 dual dumbbell bent row… rest to top of minute, then A3A3. 10 high box jumps… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort… 15:00 cap30-20-10-20-30HrpuAlternating db
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Day 5WOD 211001 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ high intensity9 thrusters… nte 95/657 t2b5 bar-facing burpeesB. @ 9:00… 3 sets @ high intensity10 db power snatches… nte 50/358 pull-ups6 wall ballsC. @ 18:00… 3 sets @ high intensity9 sdhp… nte 95/657 bjsd… nte 30”5 push press… nte 95/65D. @ 27:00…
Day 4WOD 210930Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 13 x 150m on erg of choice (bike erg x 2), rest 1:00 b/t setsB. ROMWOD
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