Day 1WOD 201221Repeat WOD 181221, WOD 131221 Warm-up – Coach’s Choice A. “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 45 burpeesRx’d – 135/95SK – 135/95 + perform 45 burpees at the end of […]
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Day 5WOD 201218 Warm-up – Coach’s Choice Chipper Friday!Goal of today’s training is to choose the movements that you love… don’t get stuck!A. Complete workload @ 90% effort200 double unders – OR – 50 bjsd30 hang squat snatch – OR – 30 hang squat clean… nte 75/5550 wall balls50cal row/ski50 t2b30 ohs – OR – 30 front
Due to inclement weather and undesirable driving conditions, there will be a delayed opening today… all morning classes are canceled & gym will open at 4pm for the usual Thursday afternoon/evening schedule Day 4WOD 201217Aerobic Repeats + ROMWOD + Open Gym
Day 4WOD 201217Aerobic Repeats + ROMWOD + Open Gym Warm-up – Coach’s Choice A. 5 x 3:00 row/bike/ski… rest 1min b/t setsB. ROMWOD
Day 3WOD 201216 Warm-up – Coach’s Choice A1. @ 0:00, 3:00, 6:00, 9:00, 12:003 single arm db thrusters (R) + 3 burpees over db + 3 single arm db thrusters (L) + 3 burpees over db… load is athlete’s choiceA2. @ 1:30, 4:30, 7:30, 10:30, 13:306 t2b + 6 hang power cleans… load is athlete’s
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Flanders, New Jersey 07836
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