January 2017

Day 5WOD 170113Repeat WOD 160114 warm-up – Coach’s Choice A. 20 tgu, tough… not for timerest as needed, then BB. AMRAP 20:00 @ 80-90% effort… barbells not to exceed 75/552000m row30 shoulder to overhead1000m row15 shoulder to overhead500m row10 burpees over rowerC. post WOD body maintenance

Day 5WOD 170113Repeat WOD 160114

Day 4WOD 170112 warm-up – Coach’s Choice A. 3 sets @ 90% effort… barbells not to exceed 165/11515 deadlifts10 overhead lunges w/bumper plate – 45/25, total reps, alt legs10 burpees on to bumper plateafter 3rd set, rx’d recovery = 3:00 row or AD @ warm-up/cool-down pace, then BB. 3 sets @ 90% effort… barbells @

Day 4WOD 170112

Day 3WOD 170111 warm-up – Coach’s Choice A. EMOM 9:001. 6-8 db chest press2. 10 strict ring row3. 6 db g2oh, total reps, alt armsB. EMOM 5:0050 double unders – OR – 40sec of jumping rope@ 15:00 on timer, immediately start CC. complete workload as fast as possible100 wall balls… perform 5 ring muscle-ups –

Day 3WOD 170111

Day 2WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead… do not exceed 95/65

Day 2WOD 170110Repeat WOD 160121 Happy Birthday Janice!!!

Day 1WOD 170109 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… barbells not to exceed 100% bodyweightA2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. 5 sets @ 80-90% effort… barbells not to exceed 165/11512 pull-ups9 burpees over bar… lateral hops or

Day 1WOD 170109 Happy Birthday Scott!!!