December 2019

Day 2WOD 191210 warm-up – Coach’s Choice A1. 6/6 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 10 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 15:00 on timer, then […]

Day 1WOD 191209

Day 1WOD 191209 warm-up – Coach’s Choice A1. 3 x 1 set every 2:30 of:5 unbroken power cleans @ 80% of 6RM (from 191203) + 15 wall balls(work @ 0:00, 2:30, 5:00)A2. 3 x 1 set every 3min of:5 unbroken power cleans + 15 walls ballsbuild bar each set… establish 5RM(work @ 8:00, 11:00, 14:00)rest

Day 1WOD 191209 warm-up – Coach’s Choice A1. 3 x 1 set every 2:30 of:5 unbroken power cleans @ 80% of 6RM (from 191203) + 15 wall balls(work @ 0:00, 2:30, 5:00)A2. 3 x 1 set every 3min of:5 unbroken power cleans + 15 walls ballsbuild bar each set… establish 5RM(work @ 8:00, 11:00, 14:00)rest

Rest Day Week of 191209 Preview

Day 6WOD 191207 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 191206

Day 5WOD 191206 warm-up – Coach’s Choice A. AMRAP 20:00 @ 80-90% effort… barbells nte 135/9515 deadlifts12 hang power cleans9 shoulder to overhead6 burpees over bar*execute 1-2 rope climbs every 2minB. post WOD recovery

Day 4Partner WOD 191205

Day 4Partner WOD 191205 warm-up – Coach’s Choice A. AMRAP 10:005 pull-ups10 push-ups15 squats-One athlete on the AMRAP, one athlete on an apparatus accumulating calories-Athletes switch every round of AMRAPrest 5:00, then BB. AMRAP 10:00partner 1 – 10cal row/bike/skipartner 2 – 10 db g2oh… 50/35C. post WOD recovery