220115 Saturday
Day 6WOD 220115 WOD – Coach’s Choice
January 2022
220114 Friday
Day 5WOD 220114 Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort9 t2b7 hang power cleans (95/65)5 front squats (95/65)3 bjsd (24”/20”)Rest to 7:00, then BB. 3 sets @ 80-90% effort9 bjsd7 t2b5 hang power cleans3 front squatsRest to 14:00, then CC. 3 sets @ 80-90% effort9 front squats7 bjsd5 t2b3 hang power cleansRest
220113 Thursday
Day 4WOD 220113Aerobic Repeats + ROMWOD A. 6 x 3:00 on apparatus of choice… rest 1:30 b/t setsWork @ 90% aerobic effortB. ROMWOD
220112 Wednesday
Day 3WOD 221112 Warm-up – Coach’s Choice A. 6. 6. 6. 6. 6. – dumbbell chest press@ dots… 10 loaded single leg squats(6 + dots every 3min)Rest 3min after 5th set, then BB. Complete workload for time… 12:00 cap20 alternating single arm devil’s press… nte 50/35Then…21-15-9Empty barbell ohsBurpeesThen…30 alternating db hang clean & jerks… nte
220111 Tuesday
Day 2WOD 220111 Warm-up – Coach’s Choice A. 1 set every 3:00, x 10… 90sec work/90sec rest format*3 squat snatch – OR – 3 squat clean thrusters3-5 muscle-ups – OR – 5-7 pull-ups (c2b)Max calories until time expires… apparatus is Athlete’s Choicd*build barbell load ever other setB. post WOD recovery
