191204 Wednesday
Day 3WOD 191204 Bring-A-Friend Day!!!
December 2019
191204 Wednesday
Day 3WOD 191204Bring-A-Friend warm-up – Coach’s Choice A. AMRAP 6:009 russian kb swings12 step-ups15 double unders/25 singlesrest to 9:00 on timer, then BB. AMRAP 6:0015 burpees12 overhead lunges9 kb sdhprest to 18:00 on timer, then CC. AMRAP 6:009 russian kb swings12 step-ups15 double unders/25 singlesrest to 26:00 on timer, then DD. AMRAP 6:0015 burpees12 overhead
191203 Tuesday
Day 2WOD 191203 warm-up – Coach’s Choice A. 5 x 1 set every 3min of:6 unbroken power cleans + 15 wall ballsbuild bar each set… work toward 6RM power clean(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort18cal/15cal row/ski6/6 single arm db shoulder to overhead… nte
191202 Monday
Day 1WOD 191202 warm-up – Coach’s Choice A1. 6 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 10 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 11:00 on timer, then BB. EMOM 6:00odds – AMRAP 30sec –
Week of 191202 Preview
Day 1WOD 191202 warm-up – Coach’s Choice A1. 6 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 10 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 11:00 on timer, then BB. EMOM 6:00odds – AMRAP 30sec –
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