180109 Tuesday
Day 2WOD 180109
January 2018
180108 Monday
Day 1WOD 180108 warm-up – Coach’s Choice A1. 1 squat clean + 3 front squats @ 23X1 tempo… rest 30sec, then A2A2. 6 single arm dumbbell push press each arm… rest 30sec, then A3A3. 20sec hang in tuck – OR – L-sit position… rest to 4:00 on timer, then back to A1, x 3(A1 @
180105 Friday
Day 5WOD 180105 warm-up – Coach’s Choice Athletes can start @ A or BA. 1 set (@ 100% effort) every 3min for 4 total sets… barbells nte 115/75)5 shoulder to overhead + 7/5 calorie row sprint + 9 burpees AFAP(0:00, 3:00, 6:00, 9:00)… OR… (17:00, 20:00, 23:00, 26:00)REST b/t A & B… 5:00 “Cindy” @
180104 Thursday
Day 4WOD 180104 warm-up – Coach’s Choice A. 60 back squats for time!… nte 135/95… no racks… time cap not to exceed 5min (because B starts @ 5:00 on timer!)@ 5:00 on timer, start BB. AMRAP 5:00 @ 90% effort10 strict ring rows10 strict push-upsrest to 15:00 on timer, then CC. EMOM 15:001) 15 wall
180103 Wednesday
Day 3WOD 180103 warm-up – Coach’s Choice A. 1 set every 2min for 5 total sets… (0:00, 2:00, 4:00, 6:00, 8:00)… OK to build your bar5 thrusters + 7 t2b + 9 bjsd… nte 24”rest to 12:00 on timer, then B’sB1. 1:00 row… rest 1min, then B2B2. 1:00 AB… rest 1min, then B3B3. 1:00 wall
