210131 Rest Day
Rest Day Week of 210201 Preview January Accomplishments!!!
January 2021
Week of 210201 Preview
Day 1WOD 210201 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build your bar appropriately over 5 sets5 clean grip deadlifts7 burpees over bar9 pull-upsB. @ 15:00 on timer…AMRAP 3:00Wall balls…. 30 jump rope reps every drop or stopRest 5min, then C… adjust barbell to 70-80% of “A”C. Complete workload for time…
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210129 Friday
Day 5WOD 210129 Warm-up – Coach’s Choice Barbells nte 95/65 for all piecesA1. Complete workload @ 90% effort… execute this workload every 6min(@ 0:00, 6:00, 12:00, 18:00, 24:00)12 bjsd/step-ups9 shoulder to overhead6 pull-upsA2. Complete workload @ 90% effort… execute this workload every 6min(@ 3:00, 9:00, 15:00, 21:00, 27:00)6 thrusters9 burpees over bar12 t2bB. post WOD
210128 Thursday
Day 4WOD 210128Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Goal is to complete workload in 20:00 or faster500m row/ski… rest 30sec1000m row/ski… rest 1min1500m row/ski… rest 90sec1000m row/ski… rest 1min500m row/ski**consider there is 4min of built-in recovery here… if the prescribed distance won’t get you close to, or under the cap… reduce each
210127 Wednesday
Day 3WOD 210127 Warm-up – Coach’s Choice A. AMRAP 2:00… db’s nte 50/35 (use same db’s for all pieces… do not mix and match)10 dual db deadlifts15 wall ballsRest 2min, then BB. AMRAP 2:0010 dual db power cleans15 t2bRest 2min, then CC. AMRAP 2:0010 dual db hang clean & jerks15 double unders/35 singlesRest 5min, then
210126 Tuesday
Day 2WOD 210126 Due to unfavorable driving conditions, all afternoon/evening classes have been postponed until tomorrow… Be Safe!
