190126 Saturday
Day 6 WOD 190126 WOD – Coach’s Choice Fitness Outside of the Shed…
January 2019
190125 Friday
Day 5WOD 190125Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead… do not
190124 Thursday
Day 4WOD 190124 warm-up – Coach’s Choice Partner WOD Thursday!Complete 850 reps for time… capped @ 30:00*Partition as desired**Only one athlete working at a time***Team must complete 20 double unders after completing each piece150cal row150 push-ups150 overhead lunges… 45/25150 db snatches… 50/35150 air squats
190123 Wednesday
Day 3WOD 190123 warm-up – Coach’s Choice A1. 6 shoulder to overhead… rest 30sec, then A2A2. 6 dumbbell deadlifts… rest 30sec, then A3A3. 6 strict/weighted ring rows… rest 30sec, then A4A4. 6 goblet squats using A2 db… rest 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)rest to 17:00 on
190122 Tuesday
Day 2 WOD 190122 warm-up – Coach’s Choice A. 5 x 20sec row sprint… 95% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00rest to 14:00 on timer, then BB. Complete workload for time… capped @ 4:0012-9-6sdhp… nte 95/65bjsd… nte 24”/20”burpees@ 20:00 on timer, start CC. Repeat “A”D. post WOD recovery
