January 2015

Day 6WOD 150131 WOD – Coach’s Choice

Day 5WOD 150130 WOD – Coach’s Choice   Happy Birthday Randy!!!

Day 4WOD 150129 warm-up – Coach’s Choice Open WOD 14.4 AMRAP in 14:00 of:60 calorie row50 t2b/k2e40 wall ball30 power cleans – 135/9520 muscle-ups

Day 4WOD 150129  

Day 3WOD 150128 warm-up – Coach’s Choice A1. 5-8 cgbp @ 31X1, build each set but don’t lose tempo, rest 30sec then A2A2. TnG squat clean cluster – 2. 2. 2. 2. 2, rest 10sec @ dots, rest 90sec then back to A1, x 3-rest as needed-(kettlebells are 24kg/16kg for B, C, D)B. 3 rounds

Day 3WOD 150128  

Day 2WOD 150127 warm-up – Coach’s Choice A1. 6-8 split squats @ 31X1, no rest between legs, rest 30sec than A2 A2. 6-8 single arm strict press @ 30X3, no rest between arms, rest 1min then back to A1, x 3-rest if needed-B. 30 unbroken burpees… not for time, but unbroken… meaning, do 30 without

Day 2WOD 150127   **SNOW UPDATE FOR TUESDAY** -TUESDAY – Gym will be OPEN for all EVENING training sessions.  

Day 1WOD 150126 warm-up – Coach’s Choice A. 4 x 5 deadlifts @ 3021 tempo, use same weight for all 4 setsmake it tough but maintain tempo!  rest 2min between sets-rest as needed, prep and set up barbell @ 80% 1RM power clean-B. EMOM 8:00evens – pull-ups + hrpu + squats… 3+6+9 – OR –

Day 1WOD 150126 **SNOW UPDATE FOR MONDAY & TUESDAY** -MONDAY – No evening heats. -TUESDAY – Gym will be closed… with a possibility of being open in the PM.