191215 Rest Day
Rest Day Week of 191216 Preview Happy Birthday Robin!!!
December 2019
Week of 191216 Preview
Day 1WOD 191216 warm-up – Coach’s Choice A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 8 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 12:00 on timer, then
Week of 191216 Preview Read More »
191214 Saturday
Day 6WOD 191214 WOD – Coach’s Choice Fitness Outside of the Shed… •Male/Female Rookie of the Year•Iron Shaker
191213 Friday
Day 5WOD 191213 warm-up – Coach’s Choice A. 10 x 1 set every 3:00… work @ high intensity12 kb swings… athlete’s choice9 wall balls6 t2b3 high box jumpsB. post WOD recovery
191212 Thursday
Day 4Partner WOD 191212 warm-up – Coach’s Choice A. Complete workload for time… 30:00 cappartner buy-in – 100cal Assault Bike… then,10 rounds… you go, I go format10 power snatch… 75/55 (sub = power cleans)10 burpees over barpartner cash-out – 100cal row/ski(teams can start or finish on apparatus of choice… but buy-in and cash-out must be
191211 Wednesday
Day 3WOD 191211 warm-up – Coach’s Choice A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 8 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 15:00 on timer, then BB. 1 set @ 90% effort… capped
