January 2016

Day 6WOD 160116 warm-up – Coach’s Choice WOD – Coach’s Choice

Day 5WOD 160115  

Day 5WOD 160115 warm-up – Coach’s Choice A. 5 x 1 sled sprint @ 100% effort (down & back = 1)work @ 0:00, 3:30, 7:00, 10:30, 14:00when timer hits 20:00, then BB. AMRAP 10:00 @ 80-90% effort5 pull-ups10 hrpu15 squatsC. post WOD body maintenance

Day 4WOD 160114 warm-up – Coach’s Choice A. 20 tgu, tough… not for timerest as needed, then BB. AMRAP 20:00 @ 80-90% effort… barbells not to exceed 75/552000m row30 shoulder to overhead1000m row15 shoulder to overhead500m row10 burpees over rowerC. post WOD body maintenance

Day 4WOD 160114   Fitness Outside of the Shed…

Day 3WOD 160113 warm-up – Coach’s Choice A. 5 x 20sec AD sprint @ 90% effort, rest 2:40 b/t sets(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to about 20:00 on timer, then BB. 2 sets @ 80-90% effort… barbells not to exceed 115/756 pull-ups + 9 front squats + 12 push jerkswhen timer hits 30:00,

Day 3WOD 160113  

Day 2WOD 160112 warm-up – Coach’s Choice A. EMOM 8:00 – 1 squat clean + 1 clean & jerk, keep it touch & go, and build bar gradually rest to 10:00 on timer, then BB. EMOM 5:00 – 2 touch & go clean & jerks @ final weight of Arest to 20:00 on timer, then

Day 2WOD 160112  

Day 1WOD 160111 warm-up – Coach’s Choice A1. 3-5 heavy thrusters, rest to :30 on timer then A2A2. AMRAP :30 – burpees, rest 1min then back to A1, x 5(A1 @ 0:00, 2:00, 4:00, 6:00, 8:00)… when timer hits 10:00, go to A3A3. 750m row @ 90% aerobic effort-rest 5-6min-B1. pull-up cluster – 5. 5.