220120 Thursday
Day 4WOD 220120 Aerobic Repeats + ROMWOD Happy Birthday Coach Trent!!!
January 2022
220120 Thursday
Day 4WOD 220120Aerobic Repeats + ROMWOD A. Timer will be set for 2:00 work, 1:00 rest… your rest today is active (light pressure)Choose a distance that you can complete in a 24:00 window under this format5000m – 4500m – 4000m – 3500m – 3000mB. ROMWOD
220119 Wednesday
Day 3WOD 220119 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell every set1 power clean + 1 hang squat clean + 1 clean & jerk3 bar-facing burpees5 pull-ups30 double unders – OR – 7 bjsd @ 20”No extra rest b/t A & BB. 1 set every 3min, x 5… build
220118 Tuesday
Day 2WOD 220118 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% bodyweight (this should be challenging… not easy or fast)Rest to 8 on the timer, then BB. AMRAP 3:0010 burpee box jump overs… 24”/20’20 db power snatches… 50/35Rest 4min, then CC. EMOM 5:0020sec sprint… row/bike/skiRest 4min, then DD. For Time20cal row/bike/ski10 burpee
220117 Monday
Day 1WOD 220117 Warm-up – Coach’s Choice A1. 4/4 single arm db thrusters… rest to top of minute, then A2A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ 0:00, 6:00 & 12:00… goal
Week of 220117 Preview
Day 1WOD 220117 Warm-up – Coach’s Choice A1. 4/4 single arm db thrusters… rest to top of minute, then A2A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ 0:00, 6:00 & 12:00… goal
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