Day 4WOD 181220 warm-up – Coach’s Choice FGB format… can be “follow the leader” format if classes fullA. 4 sets @ 80-90% effort… for total reps1:00 – row calories1:00 – bjsd @ 20”1:00 – Assault Bike calories1:00 – burpees1:00 – db g2oh… nte 50/352:00 – restB. post WOD recovery
Day 3WOD 181219 warm-up – Coach’s Choice A. 1 set every 3min for 10 total sets… work @ 80% effort1 rope climb3 manmakers (https://www.youtube.com/watch?v=iMNnvhg1JcM)… nte 35/205 stone squatsB. post WOD recovery
Day 2WOD 181218 warm-up – Coach’s Choice A. EMOM 8:00evens – 7-10 kb swings… nte 32kg/24kgodds – 7-10 high box jumpsB. EMOM 8:00evens – 150m/100m rowodds – power clean cluster – 2. 2. 2, step over bar @ dots… barbells nte 135/95rest to 20:00 on timer, then CC. AMRAP 10:00 @ 80-90% effort10 shoulder to
Day 1WOD 181217 warm-up – Coach’s Choice A1. 20sec Assault Bike sprint… rest to 2:00 on timer, then A2A2. 20sec Row sprint… rest to 4:00, then back to A1, x 3rest to 15:00 on timer, then BB. 1 set every 3min for 5 total sets… barbells nte 95/65… work @ 95% effort each set9 thrusters9
Day 1WOD 181217 warm-up – Coach’s Choice A1. 20sec Assault Bike sprint… rest to 2:00 on timer, then A2A2. 20sec Row sprint… rest to 4:00, then back to A1, x 3rest to 15:00 on timer, then BB. 1 set every 3min for 5 total sets… barbells nte 95/65… work @ 95% effort each set9 thrusters9
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