161231 Saturday
Day 6WOD 161231 WOD – Coach’s Choice Fitness Outside of the Shed…
December 2016
161230 Friday
Day 5WOD 161230 warm-up – Coach’s Choice MAP Friday!Athletes can start at any station A-E… everyone does F together!!A. AMRAP 3:00 @ 90% effort1 rope ascent – OR – 3 pull-up/t2b combo10 air squatsrest 2min, then BB. AMRAP 3:00 @ 90% effort6 calories on bike6 burpeesrest 2min, then CC. AMRAP 3:00 @ 90% effort10 kb
161229 Thursday
Day 4WOD 161229 warm-up – Coach’s Choice A. EMOM 10:00evens – 6-8 push pressodds – 4 back squats w/push press wt. @ 33X1 temporest to 15:00 on timer, then BB. 3 sets @ 80-90% effort… workload capped @ 15:00farmer’s carry down & back x 325 hrpu15 t2b/k2e/hkrC. post WOD body maintenance
Any given day…
In reflection of life and events… our calendars can really begin and/or end on any given day. Just so happens that this time of the year forces us into a time of reflection, gratitude, appreciation and generosity. My position in life as a father, husband and coach provides me with a multitude of opportunities to
161228 Wednesday
Day 3WOD 161228(“B’s” repeat WOD 160302) warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort, sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to ~15:00 on timer, then B’sB1. @ 0:00… 3 sets @ 85-95% effort… barbells not to exceed 115/75 (for all B’s!)5 hang power cleans7 burpees over bar9 bjsd
161228 Wednesday
Day 3WOD 161228 Happy Birthday Ruthie!!! Happy Birthday Jennifer!!! Happy Birthday JimN!!!
161227 Tuesday
Day 2WOD 161227 warm-up – Coach’s Choice A. EMOM 10:00evens – 6-8 db chest pressodds – 10 deficit reverse lunges, total reps, alternate legsB. EMOM 10:00evens – 10 strict pulling reps (pull-up/ring row)odds – 15 goblet squats w/dbno additional rest b/t B & CC. AMRAP 12:00 @ 80-90% effort1 wall climb – OR – 3
