WOD

Day 1WOD 210913 Warm-up – Coach’s Choice A1. 6 barbell push press… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring mu… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. WOD 2 – August FNLComplete workload for time… 15:00 cap400m run60 empty […]

Day 1WOD 210913 Warm-up – Coach’s Choice A1. 6 barbell push press… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring mu… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. WOD 2 – August FNLComplete workload for time… 15:00 cap400m run60 empty

Day 5WOD 210910 Warm-up – Coach’s Choice A. 1 set of complex every 2min, x 5… build bar accordingly3 front squats + 2 front rack lunges + 3 push jerksRest additional 4min after 5th set, then BB. AMRAP 16:00 @ 80-90% effort… barbell @ 100% of A6 deadlifts10 hrpu3 squat cleans2 rope climbs… sub is

Day 4WOD 210909Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete workload on apparatus of choice… 90% aerobic effort5:00 work, 1:00 rest3:00 work, 1:00 rest1:00 work, 1:00 rest1:00 work, 1:00 rest3:00 work, 1:00 rest5:00 work, finishedB. ROMWOD