Day 1WOD 190121 warm-up – Coach’s Choice A1. 6 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted push-ups… rest 30sec, then A3A3. 20 unbroken kb swings… rest to 4:30 on timer, then back to A1, x 3… (A1 @ 0:00, 4:30, 9:00)rest to 17:00 on timer, then BB. 3 sets @ 90% […]
Day 1WOD 190121 warm-up – Coach’s Choice A1. 6 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted push-ups… rest 30sec, then A3A3. 20 unbroken kb swings… rest to 4:30 on timer, then back to A1, x 3… (A1 @ 0:00, 4:30, 9:00)rest to 17:00 on timer, then BB. 3 sets @ 90%
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Day 5WOD 190118 warm-up – Coach’s Choice A. @ 0:00… complete workload @ 80% effort… barbells nte 95/6512-9-6power cleanst2bbjsd… 24”/20”B. @ 10:00… complete workload @ 90% effort… kb nte 32kg/24kg12-9-6kb swingsburpeeswall ballsC. @ 20:00… complete workload @ max effort… dbs nte 50/3512-9-6db push presspull-upsdb deadliftsD. post WOD recovery
Day 4WOD 190117Repeat WOD 180816 warm-up – Coach’s Choice Aerobic Flow THURSDAY!!Choose an apparatus and get some work done!A. 30:00 @ 80% effort… max distance row/bike/ski@ 0:00, 5:00, 10:00, 15:00, 20:00, 25:0012 deadlifts + 9 hang power cleans + 6 shoulder to overheadbarbells nte 135/95B. post WOD recovery
Day 3WOD 190116 warm-up – Coach’s Choice A1. 8 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted dips… rest 30sec, then A3A3. 20 unbroken kb sdhp… rest to 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)rest to 18:00 on timer, then BB. 3 sets @ 90%
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