Day 1WOD 180212 warm-up – Coach’s Choice A1. 1 deadlift + 1 power clean + 1 hang squat clean + 3 shoulder to overhead… rest 30sec, then A2A2. 10 strict ring row + 10 strict push-ups… rest 30sec, then A3A3. 30sec SB each side… rest to 5:00 on timer, then back to A1, x 3 […]
Day 1WOD 180212 warm-up – Coach’s Choice A1. 1 deadlift + 1 power clean + 1 hang squat clean + 3 shoulder to overhead… rest 30sec, then A2A2. 10 strict ring row + 10 strict push-ups… rest 30sec, then A3A3. 30sec SB each side… rest to 5:00 on timer, then back to A1, x 3
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Day 5WOD 180209 warm-up – Coach’s Choice A1. 7-5-3 @ 90% effort… workload capped @ 3:00kb swingst2bburpeesrest to 6:00 on timer, then A2A2. 3:00 max calorie Assault Bike @ 90% effort… rest to 12:00, then back to A1, x 2rest to 24:00 on timer, then BB. AMRAP 6:00db g2oh… nte 50/35*5 burpees over db EMOM,
Day 5WOD 180209 4:30pm Oly Class Crash The Shed! 6:30 – 10 PM 2K row time trial + potluck dinner
Day 4WOD 180208 warm-up – Coach’s Choice A. 5 sets @ 85% effort15 pull-ups30 wall balls60 double unders… 30 double unders… (if double under challenged… pick a rep count that won’t exceed 45-60sec)30sec FLRB. Core Holds… Coach’s Choice
Day 3WOD 180207 warm-up – Coach’s Choice A. 1 set every 90sec for total of 4 sets… work @ 0:00, 1:30, 3:00, 4:301 squat clean + 2 front rack lunges + 3 push jerks*for friends/newbies… 5 Rkbs + 5 goblet squats + 5 push-upsrest to 6:00 on timer, then B’sB1. 2:00 row @ 90% aerobic
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