Day 2WOD 151215 warm-up – Coach’s Choice A1. 3-5 cgbp @ 30X1 tempo, rest 30sec then A2A2. 12 calorie row @ 95% effort, rest 2min then back to A1, x 3-rest as needed-B. AMRAP 7:00 @ 80-90% effort… barbells not to exceed 135/9550 double unders – OR – 100 singles6 thrustersrest 4min then CC. AMRAP […]
Day 1WOD 151214 warm-up – Coach’s Choice A. EMOM 10:00 – 1 squat clean + 3 push jerks-rest as needed, prep for B-B1. @ 85-95% effort… barbells not to exceed 115/752 x 15 deadlifts + 12 hrpu + 15 wall balls, rest 3min then B2B2. @ 85-95% effort… barbells not to exceed 115/752 x 9
No secret here that OPEX is something I believe in… and many times I find myself having discussions with my athletes and coaches about a certain topic one day, and then the next day that topic happens to be posted on the OPEX blog! (right Doug!!, uncanny!!) This time it's in reverse order though… the
Garbage vs. Purpose… 151212~cpj Read More »
Day 6WOD 151212 warm-up – Coach’s Choice A. 10:00 EMOM:3 thrusters (no racks)B. For time @ a sustainable effort:50-40-30-20-10Double unders (x2 singles)25-20-15-10-5BurpeesC. 2:00 max calorie row
Day 5WOD 151211 warm-up – Coach’s Choice A. 5:00 bjsd test-rest as needed-B. 5 x AMRAP 2:00 @ 90% effort, rest 2min between AMRAPs2-4-6-8-10…and so onsdhp – barbells not to exceed 105/70burpees on to bumper plate-bear crawl from sdhp to burpees-walking lunge from burpees back to sdhpC. post WOD body maintenance
Day 4WOD 151210 warm-up – Coach’s Choice A. EMOM 10:00100m row + 5 Russian kb swings-rest as needed-B. 6 sets @ 85-90% effort3 wall climbs6 tgu12 bodyweight deadliftsrest 1minC. post WOD body maintenance
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