160213 Saturday
Day 6WOD 160213 warm-up – Coach’s Choice WOD – Coach’s Choice
February 2016
160212 Friday
Day 5WOD 160212 warm-up – Coach’s Choice A. 10:00 to warm-up and prep 3 rep touch & go snatch or squat clean@ 10:00 on timer, go to BB. AMRAP 20:00 @ 80-90% aerobic effort1:00 row30sec FLR1:00 AD10 t2b/k2e/hkr3 touch & go snatch or squat cleansC. post WOD body maintenance
160211 Thursday
Day 4WOD 160211 warm-up – Coach’s Choice A. “Grace”… 30 clean & jerk for time… barbells not to exceed 135/95-rest accordingly, then B- B. 5 x 2:00 row @ 80-90% aerobic effort, rest 2:00 b/t setsC. post WOD body maintenance
160210 Wednesday
Day 3WOD 160210 warm-up – Coach’s Choice Barbells not to exceed 115/75A. AMRAP 5:00 @ 90% effort15 bjsd – 24”/20”12 shoulder to overhead -rest 5:00, then B-B. AMRAP 5:00 @ 90% effort20 double unders – OR – 50 singles7 ohs-rest 5:00, then C-C. AMRAP 5:00 @ 90% effort9 power cleans6 pull-ups – OR – 3
160209 Tuesday
Day 2WOD 160209 warm-up – Coach’s Choice A. 4 sets @ 100% effort15sec AD sprint… rest 2:45 b/t setswork @ 0:00, 3:00, 6:00, 9:00when timer hits 15:00, start BB. 5 sets @ 80% effort1:00 burpees to target… rest 1min b/t setswork @ 15:00, 17:00, 19:00, 21:00, 23:00when timer hits 30:00, start CC. 1 set… empty
