181231 Monday
Day 1WOD 181231 AM hours only 5:30, 6:15, 7, 8, 9 AM December Accomplishments!!!
Day 1WOD 181231AM hours only warm-up – Coach’s Choice A. “Fran”For Time21-15-9thrusters… nte 95/65pull-upsB. mandatory recovery5:00 – row/bike/ski @ Z1 paceC. Happy New Year
Day 1WOD 181231AM hours only warm-up – Coach’s Choice A. “Fran”For Time21-15-9thrusters… nte 95/65pull-upsB. mandatory recovery5:00 – row/bike/ski @ Z1 paceC. Happy New Year Day 2190101Happy New Year Day 3WOD 190102Bring-A-Friend warm-up – Coach’s Choice A1. 90sec @ 80-90% effort150m/100m row9 bjsd/step-upsmax db push press until time expiresrest 90sec, then A2A2. 90sec @ 80-90% effort10cal/8cal Assault
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Day 5WOD 181228 warm-up – Coach’s Choice A1. 1:00 – wall balls… rest 1min, then A2A2. 1:00 – bar-facing burpees… rest 1min, then A3A3. 1:00 – power cleans (nte 135/95)… rest 1min, then back to A1, x 2rest to 16:00 on timer, then B…B. 5 sets for time… capped @ 15:00wall balls – reps =
Day 4 WOD 181227 warm-up – Coach’s Choice Thursday Partner WODComplete workload for time… dumbbells nte 50/35… boxes nte 20”Partner A – 10 db g2oh + 10 bjsd + 1 wall climb/hrpuPartner B – row max meters*Partners switch after triplet is complete**Wall climbs/hrpu increase by 1 rep after each athlete has completed triplet***Workout is completed when team