Day 1WOD 170206 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170130A2. rx’d recovery – EMOM 5:00… 7-10 burpeesrest to 15:00 on timer, then BB. AMRAP 14:00 @ 80-90% effort6 strict pull-ups – OR – 10 strict ring rows12 db g2oh, total reps, alt arms… dumbbells not […]
Day 5WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories on Assault Bikerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall ballsrest 2min, then
Day 4WOD 170202 warm-up – Coach’s Choice A. EMOM 5:003 touch-n-go squat clean thrusters… build bar each setrest to 10:00, then BB. AMRAP 20:00 @ aerobic flow pace250m row1 squat clean thruster @ 100% of “A”9 t2b30sec FLRC. post WOD body maintenance
Day 3WOD 170201 warm-up – Coach’s Choice A. EMOM 10:00evens – 5-8 cgbpodds – 150m rowB. EMOM 10:00evens – 3-5 wall climbs (6 h-r inchworm push-ups)odds – 3-5 stone to shoulderrest to 25:00 on timer, then CC. AMRAP 5:00 @ high intensity50 air squats30 bjsd @ 20”10 ring push-upsD. post WOD body maintenance
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Flanders, New Jersey 07836
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