Day 2WOD 160126 warm-up – Coach’s Choice A. 5 sets @ 95% effort… barbells not to exceed 105/705 calorie AD sprint + 1 set of unbroken shoulder to overhead capped @ 12 repswork @ 0:00, 3:30, 7:00, 10:30, 14:00rest to 20:00 on timer, then BB. 5 x AMRAP 1:00 @ 75-85% effort, rest 1min b/t […]
Day 1WOD 160125 warm-up – Coach’s Choice A1. AMRAP 15sec – deadlifts @ controlled tempo, rest 15sec then A2A2. AMRAP 15sec – pull-ups, rest 15sec then A3A3. AMRAP 60sec – wall balls, rest 1min then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then B… (have “B” weight on inside
Day 5WOD 160122 warm-up – Coach’s Choice A. 5 x 1:00 AD @ 80% effort, rest 2min b/t sets (or create rotation if class dictates it)rest as needed, then BB. AMRAP 20:00 @ 80%-90% effort2-5 wall climbs10 burpee pull-ups20 overhead lunges – Athlete’s Choice30sec FLRC. post WOD body maintenance
Day 4WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead… do not exceed 95/65 rest to
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