Day 4WOD 190131 warm-up – Coach’s Choice Partner WOD Thursday!A. AMRAP 8:00… you go, I go3 pull-ups + 6 push-ups + 9 squats… resting athlete must hold forearm plank while partner is workingrest 4min, then BB. AMRAP 8:00… you go, I go2, 4, 6, 8, 10, and so on… until time expireskb swings – one kb […]
Day 3WOD 190130Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories on Assault Bikerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall ballsrest
Day 2WOD 190129 warm-up – Coach’s Choice A1. 4 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted dips… rest 30sec, then A3A3. 20 unbroken kb sdhp… rest to 4:00 on timer, then back to A1, x 3… (A1 @ 0:00, 4:00, 8:00)rest to 16:00 on timer, then BB. AMRAP 12:00 @ 80-90%
Day 1WOD 190128 warm-up – Coach’s Choice A1. 4 shoulder to overhead… rest 30sec, then A2A2. 4 dumbbell deadlifts… rest 30sec, then A3A3. 4 strict/weighted ring rows (4sec pause at top of each rep)… rest 30sec, then A4A4. 4 goblet squats using A2 db (30X1 tempo)… rest 4:30 on timer, then back to A1, x
Day 1WOD 190128 warm-up – Coach’s Choice A1. 4 shoulder to overhead… rest 30sec, then A2A2. 4 dumbbell deadlifts… rest 30sec, then A3A3. 4 strict/weighted ring rows (4sec pause at top of each rep)… rest 30sec, then A4A4. 4 goblet squats using A2 db (30X1 tempo)… rest 4:30 on timer, then back to A1, x
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