December 2020

Day 5WOD 201204 Warm-up – Coach’s Choice A. Work @ 90% effort… barbells nte 95/659-7-5Power cleansFront squatsPull-upsRest to 6:00, then BB. Work @ 90% effort… barbells nte 95/659-7-5T2bShoulder to overheadBjsd (24”/20”)Rest to 12:00, then CC. Repeat “A”Rest to 18:00, then DD. Repeat “B”Rest to 25:00, then EE. For time @ max effort7 power cleans7 front […]

Day 4WOD 201203Aerobic Repeats + ROMWOD + Open Gym

Day 4WOD 201203Aerobic Repeats + ROMWOD + Open Gym Warm – Coach’s Choice A. Choose a workload that is most appropriate for you to complete in a 20:00 windowOption 12 x 2000m row, rest 2min b/t setsOption 24 x 1000m row, rest 1min b/t setsOption 38 x 500m, rest 30sec b/t setsB. ROMWOD

Day 3WOD 201202

Day 3WOD 201202 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort… time cap is coach’s choice100cal row/bike/ski75 Russian kb swings*50 wall balls75 Russian kb swings100cal row/bike/ski*every stop or drop of wall ball = 5 burpees + 30 double unders/50 singlesB. post WOD recovery

Day 2WOD 201201

Day 2WOD 201201 Warm-up – Coach’s Choice A. EMOM 8:00Evens – 10 empty barbell overhead lungesOdds – 10 pull-ups/ring rowsRest to 10:00, then BB. EMOM 8:00Evens – 10 sdhp… nte 95/65Odds – 10 t2bRest to 20:00, then CC. EMOM 8:00Evens – 3. 3 – clean & jerks… nte 115/75, step over bar @ dotOdds –