160111 Monday
Day 1WOD 160111
January 2016
160108 Friday
Day 5WOD 160108 warm-up – Coach’s Choice A. 5 x AMRAP 2:00 @ 95% effort5 wall ballsfarmer’s carry down & back10 wall ballsfarmer’s carry down & back15 wall balls… and so onrest 2:00 b/t sets-rest as needed-B. 1 set @ 95% effort20 tgu40 db g2oh, total reps, alt arms60 walking lungesC. post WOD body maintenance
160107 Thursday
Day 4WOD 160107 warm-up – Coach’s Choice A. AMRAP 5:00 @ 90% effort… barbells not to exceed 95/65thrusters*perform 1 rope ascent – OR – 3 burpee pull-ups EMOM, starting @ 0:00*when timer hits 10:00, go to BB. 5 x 90sec row @ 90% effort, rest 90sec b/t setswhen timer hits 30:00, go to CC. Add
160106 Wednesday
Day 3WOD 160106 warm-up – Coach’s Choice A1. AMRAP 45sec – jump rope, rest 15sec then A2A2. AMRAP 30sec – RFESS, right leg, self loaded, rest 15sec then A3A3. AMRAP 30sec – RFESS, left leg, self loaded, rest 45sec then back to A1, x 3-rest as needed-B. For time @ 90% effort21-15-9hrpubjsd – 24”/20”hang power
