171213 Wednesday
Day 3WOD 171213 7:30pm Oly Class Happy Birthday Tricia!!!
December 2017
171212 Tuesday
Day 2WOD 171212 warm-up – Coach’s Choice A1. @ 0:00, 6:00, 12:00… 90sec @ 90% effort150m/100m row + burpees until time expiresA2. @ 3:00, 9:00, 15:00… 90sec @ 90% effortAMRAP… 9 pull-ups + 9 air squats + 9 t2brest to 22:00 on timer, then BB. 3 sets @ 80-90% effort… capped @ 10:00*20 kb swings…
171211 Monday
Day 1WOD 171211 warm-up – Coach’s Choice A1. 5 push press @ 30X1 tempo… rest to top of minute, then A2A2. 10 dumbbell deadlifts… rest to 3:00 on timer, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)rest to 10:00, then BB. AMRAP 5:00 @ 80-90% effort10 strict push-ups10 strict ring rowsrest to
171208 Friday
Day 5WOD 171208 warm-up – Coach’s Choice A. Complete workload @ 80% effort… not for time… the ascending/descending ladder represents repetitions for the following barbell complex:deadlift + power clean + front squat + shoulder to overhead… barbells nte 155/1051. 2. 3. 4. 5. 4. 3. 2. 1. @ dots, perform… 15cal/12cal row – OR – 10cal/7cal Assault
171207 Thursday
Day 4WOD 171207 warm-up – Coach’s Choice A. Complete workload @ 90% effort… capped @ 8:0012-9-6 barbell g2oh… nte 75/55front squatsburpees*perform 30 double unders (x2 singles) after each completed roundrest to 12:00 on timer, then BB. Complete workload @ 90+% effort… capped @ 8:0012-9-6barbell thrusters… nte 75/55t2b/k2e/hkr/abmatsburpees*perform 30 double unders (x2 singles) after each completed roundrest
