210902 Thursday
Day 4WOD 210902Aerobic Repeats + ROMWOD
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210902 Thursday
Day 4WOD 210902Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 8 x 2:00 @ 90% aerobic effort, rest 1min b/t sets… apparatus is Athlete’s ChoiceB. ROMWOD
210901 Wednesday
Day 3WOD 210901 Warm-up – Coach’s Choice A1. @ 0:00, 0:20, 0:40 – execute 5 pull-ups (ring rows, jumping, kipping)… rest to 2:00 on timer, then A2A2. 4 rounds – Tabata bottom to bottom squats… rest 2min after 4th set of tabata, then back to A1, x 2Rest 5min after the A’s, then BB. AMRAP
210831 Tuesday
Day 2WOD 210831 Warm-up – Coach’s Choice A. EMOM 10:00Evens – 150m/135m row or skiOdds – power clean cluster – 2. 2. 2, step over bar @ dots… nte 135/95B. EMOM 10:00Evens – 10-15 wall ballsOdds – 10 db power snatches… nte 50/35C. EMOM 5:003 clean & jerksD. EMOM 5:0030-50 double unders – OR –
210830 Monday
Day 1WOD 210830 Warm-up – Coach’s Choice A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4Rest to 15:00, then BB. 3 sets @ 80-90% effort30 kb swings…
Week of 210830 Preview
Day 1WOD 210830 Warm-up – Coach’s Choice A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4Rest to 15:00, then BB. 3 sets @ 80-90% effort30 kb swings…
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