Day 2WOD 201215 Warm-up – Coach’s Choice A1. 5-7 pull-ups/ring row @ 0:00, 0:30, 1:00, 1:30A2. 6-8 wall balls @ 2:00, 2:30, 3:00, 3:30… rest to 5:00, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)Rest to 20:00, then BB. 1 set @ 80-90% effort50 db power snatch… nte 50/3530 bjsd/step-up… nte 24”50 db […]
Day 1WOD 201214 Warm-up – Coach’s Choice A. 4. 4. 4. 4. 4. – Squat… Athlete’s Choice of back, front, overhead squat… 4 reps @ 42X1 tempo… squat every 3min30sec FLR @ dotsRest to 18:00, then BB. 3 sets @ 90% effort9 dual dumbbell power cleans… nte 50/3512cal row/ski15 barbell push press… nte 115/7550 double unders/100
Day 1WOD 201214 Warm-up – Coach’s Choice A. 4. 4. 4. 4. 4. – Squat… Athlete’s Choice of back, front, overhead squat… 4 reps @ 42X1 tempo… squat every 3min30sec FLR @ dotsRest to 18:00, then BB. 3 sets @ 90% effort9 dual dumbbell power cleans… nte 50/3512cal row/ski15 barbell push press… nte 115/7550 double unders/100
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Day 5WOD 201211 Warm-up – Coach’s Choice A. 1 set every 3min, x 36 unbroken power cleans10 wall balls5 burpee box jumps/step-ups @ 20”Rest to 10:00, then BB. 1 set every 3min, x 35 unbroken power cleans10 wall balls5 burpee pull-upsRest to 20:00, then CC. 1 set every 3min, x 34 unbroken power cleans10 wall
Day 4WOD 201210Aerobic Repeats + ROMWOD + Open Gym Warm-up – Coach’s Choice A. 20min row/ski with stroke rate changes every 2min…22, 24, 26, 24, 22, 24, 26, 24, 22, 24B. ROMWOD
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