211205 Rest Day
Rest Day Week of 211206 Preview
December 2021
Week of 211206 Preview
Day 1WOD 211206 Warm-up – Coach’s Choice A1. 6 deadlifts… rest to top of minute, then A2A2. 5 ring rows @ 3333 tempo… rest to 4:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. AMRAP 13:00 @ 90% effort12 push press… nte 95/659 front squats50 double unders/100 singlesC. post WOD
Week of 211206 Preview Read More »
211203 Friday
Day 5WOD 211203 Warm-up – Coach’s Choice A. EMOM 9:001) 45sec SB2) 45sec FLR3) 45sec SBRest to 10:00, then BB. AMRAP 20:00 @ 80-90% effort60cal – row/bike/ski50 burpee step-ups @ 20”40 wall balls30 hang clean & jerks… nte 115/7520 muscle-ups – OR – 25 pull-upsC. post WOD recovery
211202 Thursday
Day 4WOD 211202Aerobic Repeats + ROMWOD A. 8 x 2:00 row/bike/ski @ 90% repeatable effort… rest 1min b/t setsB ROMWOD
211201 Wednesday
Day 3WOD 211201 Warm-up – Coach’s Choice A. AMRAP 4:00 @ 90% effort12 bjsd/step-ups… nte 24”/20”10 ring rows8 wall ballsRest 2min, then BB. AMRAP 4:00 @ 90% effort8 t2b10/10 db hang clean & jerks… nte 50/3514cal/12cal rowRest 2min, then CC. AMRAP 4:00 @ 90% effort12 kb swings… nte 24kg/16kg10 burpees8 goblet lungesRest 2min, then repeat
