February 2018

Day 1WOD 180219 warm-up – Coach’s Choice A. EMOM 5:00 – 50 double unders… nte 40sec attempts/singlesrest to 10:00, then B, C or DB. AMRAP 3:00 @ 90% effort… dumbbells nte 50/3512 dumbbell deadlifts9 bjsd… nte 24”7 dumbbell shoulder to overheadrest to 16:00, then C, D or BC. AMRAP 3:00 @ 90% effort7 burpees to […]

Day 6WOD 180217 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 180216 warm-up – Coach’s Choice A. Complete workload for time…50 wall balls2 muscle-ups40 wall balls4 muscle-ups30 wall balls6 muscle-ups20 wall balls8 muscle-ups10 wall balls10 muscle-ups *muscle-ups are athlete’s choice**sub for muscle-up = x2 pull-ups + push-ups B. post WOD recovery

Day 5WOD 180216 4:30pm Oly Class

Day 4WOD 180215  warm-up – Coach’s Choice A1. 1 squat clean + 2 front squats + 3 shoulder to overhead… rest 30sec, then A2A2. 30sec ring row hold + 30sec FLR… rest to 4:00 on timer, then back to A1, x 3… build bar each set… A1 @ 0:00, 4:00, 8:00rest to 15:00 on timer,

Day 4WOD 180215  9 AM YOGA

Day 3WOD 180214 warm-up – Coach’s Choice A. 1 set every 3min for 4 total sets… work @ 0:00, 3:00, 6:00, 9:008 loaded step-ups, total reps, alternate legs (2 risers or 3 stacked 45# bumpers)… load w/dumbbells each handpower clean cluster – 2. 2. 2, step over bar @ dots… barbell nte 165/1154 burpees over

Day 3WOD 180214 7:30pm Oly Class

Day 2WOD 180213 warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% effort1000m row – OR – 1.5mile Assault Bike30 overhead lunges… nte 45/2515 burpees to bumper platerest 4:00, then BB. 5:00 Box Jump Test*must jump up & step down*24” for men, 20” for womenrest 4:00, then CC. AMRAP 6:00 @ 80-90% effort1000m row –

Day 2WOD 180213