Day 2WOD 210727Repeat WOD 180727Repeat WOD 180420 warm-up – Coach’s Choice A. 100 wall balls for timerest to 10:00 on timer, then BB. 1 set for time… barbells nte 95/65500m row30 clean to overheadrest to 20:00 on timer, then CC. 40 burpee box jumps for time… 24”/20”D. post WOD recovery
Day 1WOD 210726Repeat WOD 190726Repeat WOD 180720 warm-up – Coach’s Choice A1. 20sec sprint (apparatus of choice)… rest to 2:00 on timer, then A2A2. AMRAP 20sec – burpees AFAP… rest to 4:00 on timer, then back to A1, x 3rest as needed, then BB. Complete 1 set @ high intensity10 ring muscle-ups – OR –
Day 1WOD 210726Repeat WOD 190726Repeat WOD 180720 warm-up – Coach’s Choice A1. 20sec sprint (apparatus of choice)… rest to 2:00 on timer, then A2A2. AMRAP 20sec – burpees AFAP… rest to 4:00 on timer, then back to A1, x 3rest as needed, then BB. Complete 1 set @ high intensity10 ring muscle-ups – OR –
Week of 210726 Preview – Repeat Week! Read More »
Day 5WOD 210723 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ 90% effort… workload capped @ 6:0012 t2b9 kb swings… nte 24kg/16kg6 db thrusters… nte 50/35 each handB. @ 8:00… 3 sets @ 90% effort… workload capped @ 6:0012 db power snatches… nte 50/359 pull-ups6 burpees over db (lateral hops)C. @ 24:00… 3
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