210919 Rest Day
Rest Day Week of 210920 Preview
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210917 Friday
Day 5WOD 210917 Warm-up – Coach’s Choice Barbells nte 95/65 for all piecesA. 3 sets @ 90% effort… capped at 7:0012 kb swings (24kg/16kg)12 front squats12 hanging absRest 4min, then BB. 3 sets @ 90% effort… capped @ 7:0012 hang power cleans12 lateral burpees over bar12 wall ballsRest 4min, then CC. 3 sets @ 90%
210916 Thursday
Day 4WOD 210916Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Choose an Erg and execute workload @ 90% repeatable aerobic effort8 x 1:30 work, 1:00 rest b/t setsGoal is consistency over increased effortB. ROMWOD
210915 Wednesday
Day 3WOD 210915 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build as you go1 squat clean + 2 front rack reverse lunges + 3 push jerks + 4 pull-ups + 5 t2bImmediately after 5th set, start BB. Farmer’s carry the 200m loop (this a 7min block of time… C starts when
210914 Tuesday
Day 2WOD 210914 Warm-up – Coach’s Choice A. EMOM 15:001) 40sec FLR2) 40sec wall sit3) 40sec SB (R)4) 40sec SB (L)5) 40sec heavy farmer’s carry holdRest 5min, then BB. AMRAP 20:00 @ 80-90% effort60cal – apparatus of choice30 alternating db hang clean & jerk… nte 50/3515 burpee box jump up and over… nte 24”/20”60 wall
