151204 Friday
Day 5WOD 151204 AM Training Only!!! Holiday Party Tonight! 7 PM at the Shed
December 2015
151204 Friday
Day 5WOD 151204AM WODs only today due to Christmas Party warm-up – Coach’s ChoiceA. 8-12 calorie row + max effort sled push… total workload should not exceed 65secondswork @ 0:00, 5:00, 10:00, 15:00-active rest until timer hits 25:00… accumulate 90sec of SB right & left + 2min total FLR-@ 25:00, start BB. max effort sled
151203 Thursday
Day 4WOD 151203 warm-up – Coach’s Choice A. 8 x 30/30 row @ about 80% effort (think extension of warm-up)… when timer gets to 10:00 start B (barbells not to exceed 105/75 for B)B. EMOM 10:00evens – 9 thrustersodds – 9 burpees over bar-when timer gets to 25:00, adjust barbells (not to exceed 135/95) and
151202 Wednesday
Day 3WOD 151202 warm-up – Coach’s Choice A1. 6 deadlifts @ controlled tempo, no bouncing… rest 1min then A2A2. ring row cluster – 5. 5. 5. 5, rest 10sec @ dots, rest 2min after 4th set then back to A1, x 3-rest as needed-B. CFG Open WOD 12.3AMRAP 18:00 of:15 box jumps – 24”/20”12 push
151201 Tuesday
Day 2WOD 151201 warm-up – Coach’s Choice barbells not to exceed 135/95… wall ball reps should be unbrokenA1. clean & jerk cluster – 2. 2. 2. 2. 2, rest 10sec @ dots, rest 1min after 5th set then A2A2. wall ball cluster – 8. 8. 8. 8. 8, rest 10sec @ dots, rest 2min after
