141206 Saturday
Day 6WOD 141206 warm-up – Coach’s Choice WOD – Coach’s Choice
December 2014
141204 Thursday
Day 4WOD 141204 warm-up – Coach’s Choice A. 3 x 3 front squat @ 33X2, moderate load, focus on 3sec in hole and coming out w/elbows up, rest 2minB. 4 x 400m row @ 90% effort, rest 2minC. EMOM 10:00 – 7-10 burpees
141203 Wednesday
Day 3WOD 141203 warm-up – Coach’s Choice A. 3 x 1 behind neck push jerk + 1 snatch balance + 1 ohs, same weight for all 3 sets, rest 2minB. TnG power snatch cluster 5. 5. 5. 5 rest 15sec @ dots, rest 1min, x 2 (do B twice)-rest accordingly-C. For time:45 ohs – 95/65
141202 Tuesday
Day 2WOD 141202 warm-up – Coach’s Choice (athletes can start @ A or B)A. 5-3-1-5-3-1 cgbp, rest 90sec between setsB. 6-4-2-6-4-2 pendlay row, rest 90sec between sets-rest accordingly-C. 6 sets, each @ 80-85% effort1-3 rope ascents – OR – 15 wall balls15 burpee box jump over – 20”rest 1:00
141201 Monday
Day 1WOD 141201 warm-up – Coach’s Choice A. EMOM 6:00evens – 8 front rack lunges, stationary, total reps, alt legsodds – 12 db g20h, total reps, alt arms B. EMOM 6:00evens – 10 split squats each leg, self-loadedodds – 12 db g2oh, total reps, alt arms-rest 4:00 (to 16:00 on timer, then C’s) C1. 30sec
