Day 1
WOD 180129
warm-up – Coach’s Choice
A1. 5 barbell thrusters… rest 30sec, then A2
A2. 5 strict pulling reps… rest 30sec, then A3
A3. 10 pistols + 30sec FLR… rest to 5:00, then back to A1, x 3 (A1 @ 0:00, 5:00, 10:00)
@ 15:00 on timer… immediately start B
B. AMRAP 5:00 @ 90% effort
burpees to target
rest to 25:00 on timer, then C
C. Complete workload @ high intensity… capped @ 6:00
21. 15. 9.
wall balls
kb swings… nte 24kg
*30 double unders @ dots… (if double under challenged… pick a rep count that won’t exceed 45-60sec)
D. post WOD recovery
