Day 4WOD 170119 warm-up – Coach’s Choice A. 5 x 10sec AD sprint @ 100% effort… sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 3 sets @ high intensity… barbells not to exceed 75/5520 wall balls20 sdhp20 bjsd/step-ups @ 20”20 push press20 calorie rowC. post WOD body maintenance
Day 3WOD 170118 warm-up – Coach’s Choice A. EMOM 20:001) 10-15 ghd sit-ups (20 abmats)2) 10 deficit reverse lunges… load w/dumbbells3) 10-15 back/hip extensions4) 10 step-ups… load w/dumbbellsrest to 25:00 on timer, then BB. 3 sets @ 90% effort6 tgu… load not to exceed 55/35 (total reps, alt arms)12 Russian kb swings… 32kg/24kg24 air squats30sec
Day 2WOD 170117 warm-up – Coach’s Choice A. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t setsrest to 10:00 on timer, then BB. EMOM 5:00snatch complex – 1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch-OR-clean complex – 1 power clean + 1 hang squat clean + 1 squat
Day 1WOD 170116 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170109A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. AMRAP 6:00 @ 80-90% effort… barbells not to exceed 95/655 strict press10 t2b/k2e/hkr15 bjsd/step-ups… boxes not to exceed 24”rest
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3 Gold Mine Rd.
Flanders, New Jersey 07836
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