December 2021

Day 4WOD 211216Aerobic Repeats + ROMWOD A. Choose a distance, execute that distance @ 90% effort every 3min, x 8400m row/ski… 800m bike erg350m row/ski… 700m bike erg300m row/ski… 600m bike ergWork @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00B. ROMWOD

Day 3WOD 211215 Warm-up – Coach’s Choice A. AMRAP 1:00, x 7… rest 1min b/t AMRAPs150m/135m row/ski + burpees until time expiresRest 5min after 7th set, then BB. AMRAP 1:00, x 7… rest 1min b/t AMRAPs3 pull-ups + 6 push-ups + 9 squats + FLR until time expiresC. post WOD recovery

Day 2WOD 211214 Warm-up – Coach’s Choice A. Goblet Split Squat – 5/5. 5/5. 5/5. 5/5. 5/5.Do 5 goblet split squats each leg every 3min… build load as long as reps and technique remain solid@ dots – 10 strict/weighted pull-ups/ring rowsRest 3min after 5th set, then BB. 4 sets @ 90% effort… workload capped @

Day 1WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken@ dots – 8 db strict press + 30sec FLRRest 3min after 5th set, then BB. 1 set every 2min, x 615 wall balls8

Day 1WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken@ dots – 8 db strict press + 30sec FLRRest 3min after 5th set, then BB. 1 set every 2min, x 615 wall balls8