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Day 3WOD 180110 warm-up – Coach’s Choice (no racks for A)A. 1 set every 4min for 4 total sets… work @ 0:00, 4:00, 8:00, 12:003 touch-n-go power cleans4 front rack lunges5 push jerks6 back squatsrest to 20:00 on timer, then BB. 3 sets at 90% effort… barbells nte 75/55… workload capped @ 10:0015/12 calorie row […]

Day 2WOD 180109 warm-up – Coach’s Choice A1. 60sec SB… rest 30ec, then A2A2. AMRAP 30sec – strict push-ups… rest 30sec, then A3A3. 60sec SB… rest 30sec, then back to A1, x 2(A1 @ 0:00 & 4:00)rest to 10:00 on timer, then BB1. @ 10:00… perform workload @ 80% effort12-9-6heavy kb swingsburpeest2bB2. @ 20:00… perform

Day 1WOD 180108 warm-up – Coach’s Choice A1. 1 squat clean + 3 front squats @ 23X1 tempo… rest 30sec, then A2A2. 6 single arm dumbbell push press each arm… rest 30sec, then A3A3. 20sec hang in tuck – OR – L-sit position… rest to 4:00 on timer, then back to A1, x 3(A1 @

Day 5WOD 180105 warm-up – Coach’s Choice Athletes can start @ A or BA. 1 set (@ 100% effort) every 3min for 4 total sets… barbells nte 115/75)5 shoulder to overhead + 7/5 calorie row sprint + 9 burpees AFAP(0:00, 3:00, 6:00, 9:00)… OR… (17:00, 20:00, 23:00, 26:00)REST b/t A & B… 5:00 “Cindy” @

Day 4WOD 180104 warm-up – Coach’s Choice A. 60 back squats for time!… nte 135/95… no racks… time cap not to exceed 5min (because B starts @ 5:00 on timer!)@ 5:00 on timer, start BB. AMRAP 5:00 @ 90% effort10 strict ring rows10 strict push-upsrest to 15:00 on timer, then CC. EMOM 15:001) 15 wall

Day 3WOD 180103 warm-up – Coach’s Choice A. 1 set every 2min for 5 total sets… (0:00, 2:00, 4:00, 6:00, 8:00)… OK to build your bar5 thrusters + 7 t2b + 9 bjsd… nte 24”rest to 12:00 on timer, then B’sB1. 1:00 row… rest 1min, then B2B2. 1:00 AB… rest 1min, then B3B3. 1:00 wall

Day 2WOD 180102 warm-up – Coach’s Choice A1. 10 dumbbell strict press… rest 30sec, then A2A2. 10 strict ring face pulls… rest 30sec, then A3A3. 10 alternating single leg RDL w/A1 dumbbells… back to A1 @ 4:00 & 8:00rest to 15:00 on timer, then BB. EMOM 5:001 squat clean + 2 front squats + 3

Day 5WOD 171229 warm-up – Coach’s Choice A. EMOM 8:00evens – 5-7 barbell strict press… no racksodds – 8-10 dumbbell deadliftsB. EMOM 8:00evens – 5-7 sdhpodds – 8-10 bjsd… nte 30”rest to 20:00 on timer, then CC. 3 sets @ high intensity… workload capped @ 12:00!100 double unders… nte 90sec of attempts12 dumbbell deadlifts… dumbbell

Day 4WOD 171228 warm-up – Coach’s Choice A1. wall ball cluster – 6. 6. 6. 6. 6. 6, rest 10sec @ dots… go immediately to A2 after last setA2. 600/500m row – OR – 25/20cal ABrest to 6:00 on timer, then BB1. wall ball cluster – 7. 7. 7. 7. 7. 7, rest 10sec @ dots… go

Day 3WOD 171227 warm-up – Coach’s Choice A1. 5 unbroken barbell g2oh… rest to top of minute, then A2A2. AMRAP 30sec – t2b/k2e/hkr/abmats… rest to top of minute, then A3A3. AMRAP 60sec – pistols… rest 1min, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)rest to 16:00 on timer, then BB. AMRAP 5:00 @