January 2021

Day 2WOD 210126 Warm-up – Coach’s Choice A. EMOM 6:00Evens – 8-10 goblet curtsy squatsOdds – 8-10 alternating db hang clean & jerksB. EMOM 6:00Evens – 6-8 db split stand RDL each legOdds – 8-10 alternating db power snatchesC. EMOM 6:00Evens – 10-15 strict pull-ups/ring rowsOdds – 10-15 strict push-upsRest to 20:00, then DD. Work […]

Day 1WOD 210125

Day 1WOD 210125 Warm-up – Coach’s Choice A1. 8 barbell push press… rest to top of minute, then A2A2. 4 front squats @ 42X1 tempo with push press load… rest to 3:00 on timer, then back to A1(A1 reps go 8, 6, 4, 2… A2 reps go 4, 3, 2, 1)Rest to 15:00, then BB.

Rest Day Week of 210125 Preview

Day 1WOD 210125 Warm-up – Coach’s Choice A1. 8 barbell push press… rest to top of minute, then A2A2. 4 front squats @ 42X1 tempo with push press load… rest to 3:00 on timer, then back to A1(A1 reps go 8, 6, 4, 2… A2 reps go 4, 3, 2, 1)Rest to 15:00, then BB.

Day 6WOD 210123 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210122

Day 5WOD 210122 Warm-up – Coach’s Choice Barbells nte 115/75 and boxes nte 24” for all piecesA. @ 0:00, 3 sets @ 80% effort… capped @ 5:009 shoulder to overhead7 bjsd5 pull-ups/ring rowsB. @ 7:00, 3 sets @ 80% effort… capped @ 5:009 front squats7 burpees over bar5 sdhpC. @ 14:00, 2 sets @ high

Day 4WOD 210121Aerobic Repeats + ROMWOD

Day 4WOD 210121Aerobic Repeats + ROMWOD Warm-up = 2 x 30sec row, 1min rest b/t sets… take average meters of both sets and use for A A. 15 x Average Meters from Warm-up, rest 1min b/t setsB. ROMWOD