181209 Rest Day
Rest Day Week of 181210 Preview
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 Day 2WOD
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Day 5WOD 181207 warm-up – Coach’s Choice A. 1 set every 3min for 4 total sets… increase load each set… work @ 0:00, 3:00, 6:00, 9:001 power clean + 1 hang squat clean + 1 squat clean thruster + 5 burpee pull-upsrest to 12:00 on timer, then BB. 1 set every 3min for 4 total
Day 4WOD 181206 warm-up – Coach’s Choice Find your flow Thursday!A. Complete workload @ 80% effort100 air squats50 double unders/singles80 abmat sit-ups50 double unders/singles60 hrpu50 double unders/singles40 oh lunges… athlete’s choice50 double unders20 tgu… athlete’s choice50 double unders/singlesB. post WOD recovery
Day 3WOD 181205 warm-up – Coach’s Choice A. Barbell Thrusters – 10. 8. 6. 4. 2.keep reps unbroken… load bar each set… 30sec FLR @ dotsexecute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 1 set every 3min for 5 total sets14cal/12cal row10 (5/5) dumbbell hang clean & jerk8 t2b/k2e/hkr/abmatsC. post