201209 Wednesday
Day 3WOD 201209
December 2020
201209 Wednesday
Day 3WOD 201209 Warm-up – Coach’s Choice A. 1 set every 4:00, x 5… work @ high intensity20sec sprint… row/bike/ski15 wall balls10 db power snatches… nte 50/355 burpees over db (lateral hops or step-overs)Rest to 25:00, then BB. Core Holds1:00 – SB1:00 – FLR1:00 – SB1:00 – overhead hold with db from A1:00 – wall
201208 Tuesday
Day 2WOD 201208 Warm-up – Coach’s Choice A. 1 set every 90sec, x 5… barbells nte 135/952 squat cleans + 10 step-ups@ 9:00, start BB. 1 set every 90sec, x 5… barbells nte 135/952 thrusters + 10 pull-ups/ring rowsrest to 20:00, then CC. AMRAP 10:00 @ 90% effort4 squat clean thrusters10 step-ups10 pull-ups/ring rowsD. post
201207 Monday
Day 1WOD 201207 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 10 barbell strict press (no racks… subtract 2 reps each set)… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)@ 12:00, start BB. 100 air squats for timeRest to
Week of 201207 Preview
Day 1WOD 201207 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 10 barbell strict press (no racks… subtract 2 reps each set)… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)@ 12:00, start BB. 100 air squats for timeRest to
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