Day 3WOD 220126 Warm-up – Coach’s Choice A. Choose a complex you love and build on it over 5 sets… work every 3minOption 1:1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar Option 2:1 squat snatch + 2 hang power snatches + 3 ohs + 4 burpees over […]
Day 2WOD 220125 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… increase db load as you go, if appropriate4 tgu6 step-ups w/tgu load8 db power snatch w/tgu loadRest 3min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort12 pull-ups24 wall balls48 double unders/singlesC. post WOD recovery
Day 1WOD 220124 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)Rest to 7 on timer, then BB. 4:00 @ 90% effort25cal/23cal10 barbell g2oh @ 95/65Max bar-facing burpees until time expiresRest 2minC. 4:00 @ 90% effort25cla/23cal10 barbell g2oh @ 115/75Max bar-facing burpees until time expiresRest 2minD.
Day 1WOD 220124 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)Rest to 7 on timer, then BB. 4:00 @ 90% effort25cal/23cal10 barbell g2oh @ 95/65Max bar-facing burpees until time expiresRest 2minC. 4:00 @ 90% effort25cla/23cal10 barbell g2oh @ 115/75Max bar-facing burpees until time expiresRest 2minD.
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Day 5WOD 220121 Warm-up – Coach’s Choice A. 5:00… 90% effort50 wall ballsMax pulling reps until time expires… options:Bar muscle-ups – c2b pull-ups – chin over bar pull-ups – jumping pull-upsRest 3min, then BB. 5:00… 90% effort200 double unders – OR – 50 bjsd (24”/20”)Max rope climbs – OR – max burpees until time expiresRest
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