171219 Tuesday
Day 2WOD 171219
December 2017
171218 Monday
Day 1WOD 171218 warm-up – Coach’s Choice A. EMOM 9:001) 6-8 dumbbell chest press @ 30X1 tempo2) 20sec ring row hold3) 3-5 hang squat cleansrest to 14:00, then BB. 5 x AMRAP 1:00 @ 90% effort, rest 1:00 b/t sets15 ghd sit-ups – OR – 20 abmat sit-upsmax reps of air squats until time expires(14:00,
171215 Friday
Day 5WOD 171215 warm-up – Coach’s Choice A. EMOM 6:00evens – 6 shoulder to overhead… ok to build bar each setodds – 9 air squats @ :00, :20, :40B. EMOM 6:00evens – 9 hang power cleans @ 100% of “A”odds – 6 strict push-ups @ :00, :20, :40C. EMOM 6:00evens – 12 deadlifts @ 100%
171215 Friday
Day 5WOD 171215 4:30pm Oly Class Friday Night Yoga with Coach McShawn 7 – 8:15 PM $10 Members / $15 non-members Happy Birthday Robin!!!
171214 Thursday
Day 4WOD 171214 warm-up – Coach’s Choice A1. 4 tgu… total reps, alt arms… rest 30sec, then A2A2. 10 overhead lunges… total reps, alt legs… load w/barbell or bumper plate… rest 30sec, then A3A3. 30sec wall sit… rest 30sec, then back to A1, x 3rest to 15:00 on timer, then BB. EMOM 9:001) 40sec row
171213 Wednesday
Day 3WOD 171213 warm-up – Coach’s Choice A. 5 x 10sec AB sprints @ high intensity… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00rest and prep for BB. CFG Open WOD 14.4MEN – includes Masters Men up to 54 years oldComplete as many rounds and repetitions as possible in 14 minutes of:60-calorie row 50 toes-to-bars40 wall-ball shots,
