Day 5WOD 200110 warm-up – Coach’s Choice A. EMOM 10:00evens – farmer’s carry (down & back)odds – FLRrest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort70 double unders/100 singles60 walking lunges50 t2b/hkr40 wall balls30 power cleans @ 135/9520 ring muscle-ups/pull-ups/ring rowsC. post WOD recovery
Day 4Partner WOD 200109 warm-up – Coach’s Choice A. The Thruster ConceptEMOM 12:00even minutes – partner 1 does 6 barbell thrusters + max calorie row to top of minuteodd mintues – partner 2 does 6 barbell thrusters + max calorie row to top of minutebarbells nte 115/75… one barbell, one rower per teamrest to 17:00
Day 3WOD 200108 Bring-A-Friend warm-up – Coach’s Choice A. 5 x 1 set every 3min of:10sec Assault Bike Sprint @ 100% effort5 t2b/hkr10 push-ups15 squats(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. 2 sets @ 90% effort… capped @ 12:001000m/850m row15 power cleans @ 60% of 1RM (Friends/New Athletes –
Day 2WOD 200107 warm-up – Coach’s Choice A1. 5 cgbp + 7 goblet squats @ tough load… rest to 2:00 on timer, then A2A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)immediately upon completing set 3
Day 1WOD 200106 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you gob/t sets = 2 tgu @ tough load + 60sec FLRdeadlift @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. EMOM 12:00evens – 20 shoulder to overhead… nte 75/55odds – 50 double unders (45sec singles)C. post WOD
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