January 2019

Day 4WOD 190110 Happy Birthday Janice D!!!

Day 3WOD 190109 warm-up – Coach’s Choice A. 7 x 1:00 burpees @ 80-90% effort, rest 1:00 b/t setsrest to 18:00 on timer, then BB. 7 sets @ 90% effort… capped @ 15:0012 db hang clean & jerks (6/6)… nte 50/3512 pull-ups – OR – 5 ring muscle-upsC. post WOD recovery… 5:00 stretching upper body/arms

Day 3WOD 190109

Day 2WOD 190108 warm-up – Coach’s Choice A1. 10 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted push-ups… rest 30sec, then A3A3. 20 unbroken kb swings… 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 for time…

Day 2WOD 190108

Day 1WOD 190107 warm-up – Coach’s Choice A1. 10 shoulder to overhead… rest 30sec, then A2A2. 10 dumbbell deadlifts… rest 30sec, then A3A3. 10 strict/weighted ring rows… rest 30sec, then A4A4. 10 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 6:00, 12:00)rest to 20:00 on

Day 1WOD 190107

Day 1WOD 190107 warm-up – Coach’s Choice A1. 10 shoulder to overhead… rest 30sec, then A2A2. 10 dumbbell deadlifts… rest 30sec, then A3A3. 10 strict/weighted ring rows… rest 30sec, then A4A4. 10 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 6:00, 12:00)rest to 20:00 on

Rest Day Week of 190107 Preview

Day 6WOD 190105 WOD – Coach’s Choice Fitness Outside of the Shed…