January 2022

Day 1WOD 220131 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… build the thruster as you go150m/135m row/ski6 db thrusters10 t2b – OR – 10 ghd sit-ups – OR – 20 abmat sit-upsRest 3:30 after 5th set, then BB. Complete workload for time… capped @ 10:0027-21-15-9Pull-upsWall balls*execute 30 double unders/50 singles after

Day 1WOD 220131 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… build the thruster as you go150m/135m row/ski6 db thrusters10 t2b – OR – 10 ghd sit-ups – OR – 20 abmat sit-upsRest 3:30 after 5th set, then BB. Complete workload for time… capped @ 10:0027-21-15-9Pull-upsWall balls*execute 30 double unders/50 singles after

Day 5WOD 220128 Warm-up – Coach’s Choice A. 25:00 Workload – Goal is to accomplish as much work as possible – This IS NOT partition as desired and must be completed as a chipper…100cal – apparatus of choice20 muscle-ups (ring or bar) – OR – 10 rope climbs – OR – 75 kb swings (24kg/16kg)50

Day 4WOD 220127Aerobic Repeats + ROMWOD A. 8 x 2:00 row/bike/ski… rest 1min b/t setsB. ROMWOD