January 2020

Day 3WOD 200115

Day 3WOD 200115 warm-up – Coach’s Choice A1. db complex (R)… 1 db power snatch + 1 single arm thruster + 2 single arm overhead lunges… no rest, then A2A2. 30 double unders/50 singles… no rest, then A3A3. db complex (L)… 1 db power snatch + 1 single arm thruster + 2 single arm overhead

Day 2WOD 200114

Day 2WOD 200114 warm-up – Coach’s Choice A. 4 x 2:00 row/bike/ski… rest 2:00 b/t sets… goal is for all 4 sets to be exactly the same(work @ 0:00, 4:00, 8:00, 12:00)rest to 19:00 on timer, then BB. AMRAP 11:00 @ 90% effort… barbells nte 135/951 power clean2 hang squat cleans3 thrusters4 t2b5 strict pull-ups/ring

Day 1WOD 200113

Day 1WOD 200113 warm-up – Coach’s Choice A1. 5 strict press + 30sec SB… rest to 2:00 on timer, then A2A2. 5 push press + 30sec SB (other side)… rest to 4:00 on timer, then A3A3. 5 push jerks + 30sec FLR… rest to 7:00 on timer, then back to A1, X 3(A1 @ 0:00,

Day 1WOD 200113 warm-up – Coach’s Choice A1. 5 strict press + 30sec SB… rest to 2:00 on timer, then A2A2. 5 push press + 30sec SB (other side)… rest to 4:00 on timer, then A3A3. 5 push jerks + 30sec FLR… rest to 7:00 on timer, then back to A1, X 3(A1 @ 0:00,

Rest Day Week of 200113 Preview

Day 6WOD 200111 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 200110 Happy Birthday JaniceD!!!