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Day 1WOD 170109 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… barbells not to exceed 100% bodyweightA2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. 5 sets @ 80-90% effort… barbells not to exceed 165/11512 pull-ups9 burpees over bar… lateral hops or […]

Day 5WOD 170106 warm-up – Coach’s Choice A. 10:00 of sled work… Athlete’s Choicewhen timer hits 15:00, start B (repeat 160209)B. 5 sets @ 80% effort1:00 burpees to target… rest 1min b/t setswork @ 15:00, 17:00, 19:00, 21:00, 23:00when timer hits 30:00, start C (repeate 160209)C. 1 set… empty the tank27 calorie row21 burpees over

Day 4WOD 170105 warm-up – Coach’s Choice A. 5 x 10sec AD sprints @ 100% effort… sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00, then BB. 20:00… row for max meters @ 80% effort… perform 5 shoulder to overhead (not to exceed 135/95) + 30sec FLR every 5min, starting @ 0:00… last set @

Day 3WOD 170104 warm-up – Coach’s Choice A. EMOM 8:00evens – farmer’s carry down & back, then burpees to top of minuteodds – overhead plate carry down & back, then overhead lunges until top of minuteB. EMOM 8:00evens – bear crawl down & back, then Russian kb swings to top of minuteodds – suitcase carry

Day 2WOD 170103 warm-up – Coach’s Choice A1. wall ball cluster – 9. 9. 9. rest 10sec @ dots, then A2A2. power clean cluster @ 60% of 1RM – 2. 2. 2. rest 10sec @ dots, then A3A3. bjsd cluster (24”/20”) – 5. 5. 5, rest 10sec @ dots… rest 2min after 3rd set then

Day 1WOD 170102 warm-up – Coach’s Choice A1. 50 air squats, rest 30sec then A2A2. 25 hrpu, rest 30sec then A3A3. 10 single arm row each arm, no rest b/t arms, rest 1min then back to A1, x 3rest to 20:00 on timer, then BB. AMRAP 5:00 @ 80-90% effort… barbells not to exceed 95/6510

Day 5WOD 161230 warm-up – Coach’s Choice MAP Friday!Athletes can start at any station A-E… everyone does F together!!A. AMRAP 3:00 @ 90% effort1 rope ascent – OR – 3 pull-up/t2b combo10 air squatsrest 2min, then BB. AMRAP 3:00 @ 90% effort6 calories on bike6 burpeesrest 2min, then CC. AMRAP 3:00 @ 90% effort10 kb

Day 4WOD 161229 warm-up – Coach’s Choice A. EMOM 10:00evens – 6-8 push pressodds – 4 back squats w/push press wt. @ 33X1 temporest to 15:00 on timer, then BB. 3 sets @ 80-90% effort… workload capped @ 15:00farmer’s carry down & back x 325 hrpu15 t2b/k2e/hkrC. post WOD body maintenance

Day 3WOD 161228(“B’s” repeat WOD 160302) warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort, sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to ~15:00 on timer, then B’sB1. @ 0:00… 3 sets @ 85-95% effort… barbells not to exceed 115/75 (for all B’s!)5 hang power cleans7 burpees over bar9 bjsd