Day 3WOD 180131 warm-up – Coach’s Choice A. Complete workload @ 75% effort… barbells nte 95/6512-9-6power cleanbjsd – 24”/20”t2brest to 10:00 on timer, then BB. Complete workload @ 85% effort… barbells nte 95/6512-9-6power cleanbjsd – 24”/20”t2brest to 20:00 on timer, then CC. Complete workload @ 95% effort… barbells nte 95/6512-9-6power cleanbjsd – 24”/20”t2brest to 30:00 […]
Day 3WOD 180131 7:30 Tonight is NOT Oly (just regular WOD) January Accomplishments!!!
Day 2WOD 180130 warm-up – Coach’s Choice A. 1 set every 5min for 5 total sets… dumbbells nte 50/3510/7cal Assault Bike sprint + 20 db g2oh + 10 burpees over db(0:00, 5:00, 10:00, 15:00, 20:00)rest to 25:00 on timer, then BB1. 30sec wall sit… rest 30sec, then B2B2. 30sec FLR… rest 30sec, then B3B3. 30sec
Day 1WOD 180129 warm-up – Coach’s Choice A1. 5 barbell thrusters… rest 30sec, then A2A2. 5 strict pulling reps… rest 30sec, then A3A3. 10 pistols + 30sec FLR… rest to 5:00, then back to A1, x 3 (A1 @ 0:00, 5:00, 10:00)@ 15:00 on timer… immediately start BB. AMRAP 5:00 @ 90% effortburpees to targetrest
Day 5WOD 180126 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effort9 db thrusters… nte 50/359 burpeesrest 3min, then BB. AMRAP 3:00 @ 80-90% effort9 kb swings… nte 32kg/24kg9 wall ballsrest 3min, then CC. AMRAP 3:00 @ 80-90% effort9 hand-release push-ups5, 10, 15 or 20 double undersrest 3min, then DD. AMRAP 3:00 @ 80-90%
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