December 2021

Day 2WOD 211221Repeat WOD 201221, 181221, WOD 131221 Warm-up – Coach’s Choice A. “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 45 burpeesRx’d – 135/95SK – 135/95 + perform 46 burpees at the end

Day 1WOD 211220Repeat WOD 201218 Warm-up – Coach’s Choice Chipper Monday!Goal of today’s training is to choose the movements that you love… don’t get stuck!A. Complete workload @ 90% effort200 double unders – OR – 50 bjsd30 hang squat snatch – OR – 30 hang squat clean… nte 75/5550 wall balls50cal row/ski50 t2b30 ohs –

Day 1WOD 211220Repeat WOD 201218 Warm-up – Coach’s Choice Chipper Monday!Goal of today’s training is to choose the movements that you love… don’t get stuck!A. Complete workload @ 90% effort200 double unders – OR – 50 bjsd30 hang squat snatch – OR – 30 hang squat clean… nte 75/5550 wall balls50cal row/ski50 t2b30 ohs –

Day 5WOD 211217 Warm-up – Coach’s Choice A1. 90sec SB… rest 30sec, then A2A2. 90sec SB… rest 30sec, then A3A3. 120sec FLRRest 4min, then BB. AMRAP 20:00 @ 80-90% effort… barbells nte 95/6520 front squats10 muscle-ups – OR – 20 pull-ups100 double unders/200 singles20 alternating db hang clean & jerks… (50/35)10 muscle-ups – OR –