140111 Saturday
Day 6WOD 140111
January 2014
140110 Friday
Day 5WOD 140110 warm-up – Coach’s Choice EMOM for 10:00 of:3 back squats (build over the course of the 10:00 to something challenging, but not necessarily worthy of a spot) -rest 5:00, set barbell up @ 50%- 5 rounds for time of:500m row, or 100 double unders, or 30 hrb15 ohs
140109 Thursday
Day 4WOD 140109 warm-up – Coach’s Choice “C2 Helen”3 rounds for time of:500m row21 kb swings – 24kg/16kg12 pull-ups
140108 Wednesday
Day 3WOD 140108 warm-up – Coach’s Choice EMOM for 20:00 of:on the evens – 150m rowon the odds – 7 burpee box jumps/step-ups (no hand-release) – 24”/20” @ 20:00…AMRAP in 5:00 of:10 ring dips20 squats
140107 Tuesday
Day 2WOD 140107 warm-up – Coach’s Choice 5 rounds of the following workload:3 power snatches every 15 seconds, for 30 seconds5 ohs every 15 seconds, for 30 seconds1:00 restL1 – 75/45, Rx’d – 95/65, SK – 115/75 -rest accordingly- Athlete’s Choice (choose one and get it done!)For time:150 kb swings – 24kg/16kg-or-100 pull-ups-or-30 muscle-ups-or-20 rope
140106 Monday
Day 1WOD 140106 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 10 unbroken deadliftson the odds – 10 abmat sit-ups… and build your deadlift -rest 5:00, set up barbell @ 50%- For time:21-15-9power cleanst2b/k2esquats
