200131 Friday
Day 5WOD 200131 January Accomplishments!!!
January 2020
200131 Friday
Day 5WOD 200131 warm-up – Coach’s Choice A. EMOM 10:00evens – farmer’s carry down & back + FLR to top of minuteodds – overhead plate carry down & back + FLR to top of minuterest to 15:00 on timer, then BB. Complete chipper for time… capped @ 15:00150 Russian kb swings… nte 24kg/16kg100 double unders/singles50
200130 Thursday
Day 4Partner WOD 200130 warm-up – Coach’s Choice A. Crazy EightsAMRAP 8:008 wall balls8 db g2oh8 calorie bikeRx’d… M-20# @ 10’, F-14# @ 9’… M-50#, F-35#Scaled/55+… M-14# @ 10’, F-10# @ 9’… M-35#, F-20#WOD Format:Athletes must rotate movements for 8:00… partner 1 does wall balls, partner 2 does db g2oh, partner 1 bikes and that
200129 Wednesday
Day 3WOD 200129 warm-up – Coach’s Choice A1. 1:00 workload @ high intensity… barbells nte 115/758cal/6cal bike sprint + 9 hang power cleans + burpees over bar until time expiresrest to 4:00 on timer, then A2(A1 @ 0:00, 8:00, 16:00, 24:00)A2. 1:00 workload @ high intensity… barbells nte 115/755 t2b/hkr + 9 shoulder to overhead
200128 Tuesday
Day 2WOD 200128 warm-up – Coach’s Choice DB Tuesday!A. Complete workload @ aerobic flow pace… dumbbells nte 50/3530:00 @ 80-90% effort2-4-6-8-10-12-14-16-18-20… and so on, until time expiresdb power snatch (total reps, alternate arms)db goblet squatdb hang clean & jerk (total reps, alternate arms)db goblet lunges (total reps, alternate legscalories – row/bike/skiB. post WOD recovery
200127 Monday
Day 1WOD 200127 warm – up – Coach’s Choice A. 1 set every 3min for 5 total sets… work @ 0:00, 3:00, 6:00, 9:00, 12:001 power clean + 2 front squats + 3 push jerks + FLR to top of minuterest to 18:00 on timer, then BB. EMOM 12:003 burpees4 bjsd… 24”/20”5 kb swings… 24kg/16kg(do
