Day 2WOD 210706 Warm-up – Coach’s Choice A. 2 sets AFAP20 db power snatch… nte 50/3525 air squats30 double unders/50 singles*immediately upon completion, execute 60sec FLRRest to 10:00 on timer, then BB. 2 sets AFAP20 wall balls15 Russian kb swings… nte 32kg10 burpees*immediately upon completion, execute 90sec FLRRest to 20:00 on timer, then CC. 2 […]
Day 1WOD 210705 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell each set… no failed reps please6 shoulder to overhead8 strict pulling reps20sec sprint on apparatus of choiceRest 3min after the 5th 3min block, then BB. AMRAP 12:00 @ 80-90% effort12 deadlifts @ 100% of “A”10 lunges (no load)8 burpee
Day 1WOD 210705 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell each set… no failed reps please6 shoulder to overhead8 strict pulling reps20sec sprint on apparatus of choiceRest 3min after the 5th 3min block, then BB. AMRAP 12:00 @ 80-90% effort12 deadlifts @ 100% of “A”10 lunges (no load)8 burpee
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Day 5WOD 210702 Warm-up – Coach’s Choice RedShed Test 2A. Complete workload for time (partitioning not allowed)1000m row75 hang power snatch**75 wall balls1000m run50 burpees(**hang clean & jerk can be performed in lieu of hang power snatch if shoulder injury is limiting factor) Level 1 – W25, M45… 10#/14# to 9’Level 2 – W45, M65…
Day 4WOD 210701Aerobic Repeats + ROMWOD A. 15 x 20sec bursts (row/ski/bike erg)… rest 1:10 b/t setsB. ROMWOD
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