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Day 1WOD 170123 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170116A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. complete workload @ high intensity… barbells @ 100% of “A1”9-7-5deadliftspull-upsburpees over barrest to 25:00 on timer, then CC. 1 […]

Day 5WOD 170120 warm-up – Coach’s Choice A. 0:00-10:00 on timer… accumulate 8-10 heavy sled pushes@ 12:00 on timer, start BB. EMOM 10:00evens – 50 double unders – OR – :40 jumping ropeodds – 7-10 burpees@ 24:00 on timer, start CC. AMRAP 6:00 @ 80-90% effort3 wall climbs (x2 inchworm push-ups)6 pull-ups12 overhead lunges w/bumper

Day 4WOD 170119 warm-up – Coach’s Choice A. 5 x 10sec AD sprint @ 100% effort… sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 3 sets @ high intensity… barbells not to exceed 75/5520 wall balls20 sdhp20 bjsd/step-ups @ 20”20 push press20 calorie rowC. post WOD body maintenance

Day 3WOD 170118 warm-up – Coach’s Choice A. EMOM 20:001) 10-15 ghd sit-ups (20 abmats)2) 10 deficit reverse lunges… load w/dumbbells3) 10-15 back/hip extensions4) 10 step-ups… load w/dumbbellsrest to 25:00 on timer, then BB. 3 sets @ 90% effort6 tgu… load not to exceed 55/35 (total reps, alt arms)12 Russian kb swings… 32kg/24kg24 air squats30sec

Day 2WOD 170117 warm-up – Coach’s Choice A. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t setsrest to 10:00 on timer, then BB. EMOM 5:00snatch complex – 1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch-OR-clean complex – 1 power clean + 1 hang squat clean + 1 squat

Day 1WOD 170116 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170109A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. AMRAP 6:00 @ 80-90% effort… barbells not to exceed 95/655 strict press10 t2b/k2e/hkr15 bjsd/step-ups… boxes not to exceed 24”rest

Day 5WOD 170113Repeat WOD 160114 warm-up – Coach’s Choice A. 20 tgu, tough… not for timerest as needed, then BB. AMRAP 20:00 @ 80-90% effort… barbells not to exceed 75/552000m row30 shoulder to overhead1000m row15 shoulder to overhead500m row10 burpees over rowerC. post WOD body maintenance

Day 4WOD 170112 warm-up – Coach’s Choice A. 3 sets @ 90% effort… barbells not to exceed 165/11515 deadlifts10 overhead lunges w/bumper plate – 45/25, total reps, alt legs10 burpees on to bumper plateafter 3rd set, rx’d recovery = 3:00 row or AD @ warm-up/cool-down pace, then BB. 3 sets @ 90% effort… barbells @

Day 3WOD 170111 warm-up – Coach’s Choice A. EMOM 9:001. 6-8 db chest press2. 10 strict ring row3. 6 db g2oh, total reps, alt armsB. EMOM 5:0050 double unders – OR – 40sec of jumping rope@ 15:00 on timer, immediately start CC. complete workload as fast as possible100 wall balls… perform 5 ring muscle-ups –

Day 2WOD 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 exceed 95/65