210721 Wednesday
Day 3WOD 210721
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210721 Wednesday
Day 3WOD 210721 Warm-up – Coach’s Choice A. EMOM 10:00Evens – AMRAP 30sec – dual db strict press… load is athlete’s choiceOdds – AMRAP 30sec – strict pulling repsRest 5min, then BB. AMRAP 15:00 @ 80-90% effort… barbells nte 95/6515cal – apparatus of choice15 front squats15 sdhp15 bjsd/step-ups (24”/20”)C. post WOD recovery
210720 Tuesday
Day 2WOD 210720 Warm-up – Coach’s Choice A. 1 set every 5:00, x 5200m run10 deadlifts… barbell loads listed below30 wall balls(A. continued… barbell loads each set)Set 1… nte 95/65Set 2… nte 135/95Set 3… nte 185/125Set 4… nte 225/155Set 5… nte 275/185B. post WOD recovery
210719 Monday
Day 1WOD 210719 Warm-up – Coach’s Choice A. On a 20:00 running clock, complete the workload listed below…20. 15. 10. 5. – Unbroken Barbell ThrustersFarmer’s carry + 30sec FLR @ dots… (farmer’s carry from loading dock, go left to curb and back)@ 20:00 on timer, start BB. AMRAP 10:00 @ 80-90% effort5 pull-ups10 push-ups15 air
Week of 210719 Preview
Day 1WOD 210719 Warm-up – Coach’s Choice A. On a 20:00 running clock, complete the workload listed below…20. 15. 10. 5. – Unbroken Barbell ThrustersFarmer’s carry + 30sec FLR @ dots… (farmer’s carry from loading dock, go left to curb and back)@ 20:00 on timer, start BB. AMRAP 10:00 @ 80-90% effort5 pull-ups10 push-ups15 air
Week of 210719 Preview Read More »
210716 Friday
Day 5WOD 210716 Best Wishes Coach Colin!!! As Coach Colin takes on a fellowship at Johns Hopkins Children's Hospital in Florida, we would like to take a moment or two to simply say "Thanks!". His contributions to our business and community have been priceless and greatly appreciated! He is simply one of the best dudes
