February 2019

Day 2WOD 190212 7:30 PM CLASS IS CANCELLED!

Day 2WOD 190212 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2A2. 60sec FLR… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest 12:00 on timer, then BB. 3 sets @ high intensity… capped @ 6:00… barbells nte 115/7512 deadlifts9 burpees

Day 1WOD 190211

Day 1WOD 190211 warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo… rest to top of minute, then A2A2. 6-8 dumbbell single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest as needed, then BB. AMRAP 15:00 @ 80-90% effort9 db thrusters… nte 50/3515

Day 1WOD 190211 warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo… rest to top of minute, then A2A2. 6-8 dumbbell single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest as needed, then BB. AMRAP 15:00 @ 80-90% effort9 db thrusters… nte 50/3515

Rest Day Week of 190211 Preview Happy Birthday Casey!!!

Day 6WOD 190209 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190208 5:30pm Oly Class

Day 5WOD 190208 warm-up – Coach’s Choice A. 2 sets @ 90% effort… barbells nte 115/759 bjsd – 24”/20”7 front squats5 burpees over bar3 t2brest to 8:00 on timer, then BB. 2 sets @ 90% effort9 t2b7 bjsd5 front squats3 burpees over barrest to 16:00 on timer, then CC. 2 sets @ 90% effort9 burpees

Day 4Partner WOD 190207