171207 Thursday
Day 4WOD 171207 9 AM YOGA
December 2017
171206 Wednesday
Day 3WOD 171206 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprint… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest ~5min, then B… (repeat WOD 150318)B. 2:00 AMRAP @ 80-90% effort, rest 2:00 between sets, x 512 kb swings + run to wall ball9 wall balls + run back to kb(kettlebells are athlete’s
171205 Tuesday
Day 2WOD 171205 warm-up – Coach’s Choice A1. dumbbell push press cluster – 4. 4. 4. 4. 4. – rest 10sec @ dots & b/t A1 & A2… dbs nte 60/45A2. t2b/k2e/hkr/abmat cluster – 5. 5. 5. 5. 5, rest 10sec @ dots… rest 2:00, then back to A1, x 2rest to 15:00, then BB. Complete workload
171204 Monday
Day 1WOD 171204 warm-up – Coach’s Choice A1. 3 ohs – OR – 3 front squats @ 42X1 tempo… rest to top of minute, then A2A2. 6 suitcase deadlifts each side… rest to 3:00, then back to A1, x 3… (0:00, 3:00, 6:00)rest to 10:00, then B’sB1. AMRAP 30sec – ring push-ups w/feet on 20”box…
171202 Saturday
Day 6WOD 171202 WOD – Coach’s Choice Fitness Outside of the Shed… November Accomplishments!!!
171201 Friday
Day 5WOD 171201 warm-up – Coach’s Choice Pre-Party Grinder!A. Complete workload for time @ grinder pace!500m row/25cal AB + 10 strict push-ups400m row/20cal AB + 20 strict push-ups300m row/15cal AB + 30 strict push-ups200m row/10cal AB + 40 strict push-ups100m row/5cal AB + 50 strict push-ups100m row/5cal AB + 50 air squats200m row/10cal AB +
