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Day 5WOD 190125Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead… do not […]

Day 4WOD 190124 warm-up – Coach’s Choice Partner WOD Thursday!Complete 850 reps for time… capped @ 30:00*Partition as desired**Only one athlete working at a time***Team must complete 20 double unders after completing each piece150cal row150 push-ups150 overhead lunges… 45/25150 db snatches… 50/35150 air squats

Day 3WOD 190123 warm-up – Coach’s Choice A1. 6 shoulder to overhead… rest 30sec, then A2A2. 6 dumbbell deadlifts… rest 30sec, then A3A3. 6 strict/weighted ring rows… rest 30sec, then A4A4. 6 goblet squats using A2 db… rest 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)rest to 17:00 on

Day 2 WOD 190122 warm-up – Coach’s Choice A. 5 x 20sec row sprint… 95% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00rest to 14:00 on timer, then BB. Complete workload for time… capped @ 4:0012-9-6sdhp… nte 95/65bjsd… nte 24”/20”burpees@ 20:00 on timer, start CC. Repeat “A”D. post WOD recovery

Day 1WOD 190121 warm-up – Coach’s Choice A1. 6 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted push-ups… rest 30sec, then A3A3. 20 unbroken kb swings… rest to 4:30 on timer, then back to A1, x 3… (A1 @ 0:00, 4:30, 9:00)rest to 17:00 on timer, then BB. 3 sets @ 90%

Day 1WOD 190121 warm-up – Coach’s Choice A1. 6 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted push-ups… rest 30sec, then A3A3. 20 unbroken kb swings… rest to 4:30 on timer, then back to A1, x 3… (A1 @ 0:00, 4:30, 9:00)rest to 17:00 on timer, then BB. 3 sets @ 90%

Day 5WOD 190118 warm-up – Coach’s Choice A. @ 0:00… complete workload @ 80% effort… barbells nte 95/6512-9-6power cleanst2bbjsd… 24”/20”B. @ 10:00… complete workload @ 90% effort… kb nte 32kg/24kg12-9-6kb swingsburpeeswall ballsC. @ 20:00… complete workload @ max effort… dbs nte 50/3512-9-6db push presspull-upsdb deadliftsD. post WOD recovery

Day 4WOD 190117Repeat WOD 180816 warm-up – Coach’s Choice Aerobic Flow THURSDAY!!Choose an apparatus and get some work done!A. 30:00 @ 80% effort… max distance row/bike/ski@ 0:00, 5:00, 10:00, 15:00, 20:00, 25:0012 deadlifts + 9 hang power cleans + 6 shoulder to overheadbarbells nte 135/95B. post WOD recovery

Day 3WOD 190116 warm-up – Coach’s Choice A1. 8 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted dips… rest 30sec, then A3A3. 20 unbroken kb sdhp… rest to 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)rest to 18:00 on timer, then BB. 3 sets @ 90%

Day 2WOD 190115 warm-up – Coach’s Choice A1. 8 shoulder to overhead… rest 30sec, then A2A2. 8 dumbbell deadlifts… rest 30sec, then A3A3. 8 strict/weighted ring rows… rest 30sec, then A4A4. 8 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 6:00, 12:00)rest to 20:00 on