Day 2WOD 161220 warm-up – Coach’s Choice A. EMOM 8:00evens – farmer’s carryodds – walking lungesB. EMOM 8:00evens – overhead plate carryodds – 25 air squatsrest to 20:00 on timer, then CC. workload capped @ 10:00… work @ 90% effort100 burpees to target… perform 5 t2b/k2e/hkr EMOM(workout starts with burpees, then EMOM on minute 1)D. […]
Day 1WOD 161219 warm-up – Coach’s Choice A. EMOM 10:00evens – 6 RFESS each leg, load w/dumbbells in each handodds – 8 single arm row, each armrest to 15:00 on timer, then BB. 1 set every 2min for 5 sets… work at 95% effort1:00 – 150m row + max reps shoulder to overhead… not to
Day 4WOD 161215 warm-up – Coach’s Choice A. 5 x 10sec AD sprint every 2min @ 100% effort(0:00, 2:00, 4:00, 6:00, 8:00)rest to 10:00 on timer, then BB. 5 x 1 set every 5min @ 100% effort6 heavy Russian kb swings + 3 shuttle sprints (down & back =1) + 100m row + 6 burpees
Day 4WOD 161215 warm-up – Coach’s Choice A. 5 x 10sec AD sprint every 2min @ 100% effort(0:00, 2:00, 4:00, 6:00, 8:00)rest to 10:00 on timer, then BB. 5 x 1 set every 5min @ 100% effort6 heavy Russian kb swings + 3 shuttle sprints (down & back =1) + 100m row + 6 burpees
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