210817 Tuesday
Day 2WOD 210817
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210817 Tuesday
Day 2WOD 210817 Warm-up – Coach’s Choice A1. 6-8 half kneeling db press each arm (working arm is opposite of kneeling knee)… rest to top of minute, then A2A2. 10 med ball clean wall balls… rest to 3:00, then back to A1, x 3Rest to 12:00 on timer, then BB. AMRAP 7:00 @ 90% effort12
210816 Monday
Day 1WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges(SSRDL @ 0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. 5 x 1:00 burpees to target, rest 1:00 b/t setsRest 5min
Week of 210816 Preview
Day 1WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges(SSRDL @ 0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. 5 x 1:00 burpees to target, rest 1:00 b/t setsRest 5min
Week of 210816 Preview Read More »
210813 Friday
Day 5WOD 210813 Warm-up – Coach’s Choice A. Tabata Mash-up20sec – Russian kb swings (athlete’s choice), rest 10sec20sec – bjsd/step-ups, rest 10secX 8Rest 5min after mash-up, then BB. “The Chief”5 x AMRAP 3:00… rest 1min b/t AMRAPs3 power cleans… nte 135/956 push-ups9 squatsC. post WOD recovery
210812 Thursday
Day 4WOD 210812Aerobic Repeats + ROMWOD A. 150cal/120cal row/ski/bike erg… 45sec FLR every 15cal/12cal… cap is Coach’s Choice… no drag calories allowed!B. ROMWOD WOD – Coach’s Choice
