200126 Rest Day
Rest Day Week of 200127 Preview
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
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Day 6WOD 200125 WOD – Coach’s Choice Jani-Ro Breast Cancer Fundraiser Over $2700 raised for Friend2Friend! Fitness Outside of the Shed…
Day 5WOD 200124 warm-up – Coach’s Choice A. 10 sets @ aerobic flow pace… nte 30min15cal row/ski10 wall balls7 t2b5 squat cleans – OR – squat snatches… nte 135/95B. post WOD recovery
Day 4Partner WOD 200123 warm-up – Coach’s Choice A. Complete workload for time… cap is Coach’s Choice200cal Assault Bike150 hrpu100 pull-ups/ring rows50 partner deadlifts… nte 225/155-partition as desired-only one athlete moving at a time, except for partner deadliftsB. post WOD recovery
Day 3WOD 200122 warm-up – Coach’s Choice A. EMOM 30:001) 30sec row/bike/ski2) 10 strict db curl & press… both arms same time3) 30sec row/bike/ski4) 10 reverse drop lunges… total reps, alternate legs… one riser5) 7-10 burpees6) double unders… nte 50 repsB. post WOD recovery