181214 Friday
Day 5WOD 181214 5:30pm Oly Class
December 2018
181214 Friday
Day 5WOD 181214 warm-up – Coach’s Choice A. “Nancy” & “DT” Sitting in a Boat, on a Bike or on a pair of Skis5 sets @ 80-90% effort… barbells nte 95/65500m row/ski – OR – 25cal bike15 ohs 12 deadlifts9 hang power cleans6 shoulder to overheadB. post WOD recovery
181213 Thursday
Day 4WOD 181213 warm-up – Coach’s Choice A. Barbell Thrusters – 5. 4. 3. 2. 1.keep reps unbroken… load bar each set… 10 strict ring rows @ dotsexecute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 3 sets @ 85% effort… capped @ 12:00100 air squats3 rope climbsC. post WOD work…
181212 Wednesday
Day 3WOD 181212 warm-up – Coach’s Choice Use same dumbbell(s) for all setsA. AMRAP 5:00 @ 80-90% effort30 db power snatches30 wall ballsrest to 8:00 on timer, then BB. AMRAP 5:00 @ 80-90% effort10/10 single arm push press20 k2erest to 16:00 on timer, then CC. AMRAP 5:00 @ 80-90% effort5/5 db hang clean & jerk10cal
181211 Tuesday
Day 2WOD 181211 warm-up – Coach’s Choice A1. 1 bear complex… rest to 1:00 on timer, then A2A2. 20 step-ups (24”/20”)… rest to 2:00 on timer, then A3A3. 10 x lunge (R) + lunge (L) + burpee… rest to 5:00 on timer, then back to A1, x 5… increase load of A1 each set@ 25:00
181210 Monday
Day 1WOD 181210 warm-up – Coach’s Choice A. 1 set every 5min for 7 total sets… work @ 80 – 85% effort… load is Athlete’s Choice3 stone to shoulder5 stone squats7 burpees9 pull-ups – OR – 5 muscle-ups25 double unders/singlesB. post WOD work… accumulate 50 sit-ups + 50 back extensionsC. post WOD recovery
