140131 Friday
Day 5WOD 140131 warm-up – Coach’s Choice 10:00 to build a heavy squat clean5:00 – rest, set up at 60% 5 rounds for time of:15 bar-facing burpees9 front squatscash-out = max reps unbroken squat clean thrusters
January 2014
140130 Thursday
Day 4WOD 140130 warm-up – Coach’s Choice 8 rounds tabata mash-up of:push press/jerkair squatsL1 – 45/15Rx’d – 75/45SK – 95/65 rest to 10:00… 3 rounds for time of:500m rowrest – 1:00
140129 Wednesday
Day 3WOD 140129 warm-up – Coach’s Choice AMRAP in 20:00 of10 ring dips or 5 ring muscle-ups20 box jumps/step-ups – 24”/20”30 walking lunges1 rope ascent/5 plank ascents at 0:00, 3:00, 6:00, 9:00, 12:00, 15:00 & 18:00
140128 Tuesday
Day 2WOD 140128 warm-up – Coach’s Choice barbell levels (no racks):L1 – 50-65% of your bodyweightRx’d – 75-85% of your bodyweightSK – 100% of your bodyweight Complete the entire workload for time (total time is your score, rest periods included):21 hrpu9 back squats12 t2b/k2e9 power cleans30 double unders (x3 singles)-rest exactly 3:00-9 power cleans30 double
140127 Monday
Day 1WOD 140127 warm-up – Coach’s Choice CFG Open WOD 13.1Proceed through the sequence below, completing as many reps as possible in 17:00 of:40 burpees30 snatches – 75/4530 burpees30 snatches – 135/7520 burpees30 snatches – 165/10010 burpeesas many snatches as possible – 210/120
