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Day 2WOD 161227 warm-up – Coach’s Choice A. EMOM 10:00evens – 6-8 db chest pressodds – 10 deficit reverse lunges, total reps, alternate legsB. EMOM 10:00evens – 10 strict pulling reps (pull-up/ring row)odds – 15 goblet squats w/dbno additional rest b/t B & CC. AMRAP 12:00 @ 80-90% effort1 wall climb – OR – 3 […]

Day 1WOD 161226 warm-up – Coach’s Choice A. (partner up in groups of 2’s or 3’s, and get 5 sets in… rest is based on size of the group)5 sets @ moderate intensity… workload is capped @ 10min10 hrpu + heavy sled push + 20 air squatsrest ~5-7min, then BB. 1 set @ high intensity45

Day 5WOD 161223 warm-up – Coach’s Choice A. EMOM 5:001 power clean + 1 hang squat clean + 1 clean to overhead… build bar each setrest to 10:00 on timer, then BB. 1 set every 5min for 5 sets @ 80-90% effort12sec AD sprint + 1 barbell complex + 9 burpees over bar… rx’d recovery

Day 4WOD 161222 warm-up – Coach’s Choice A. 5:00 bjsd test – 24”/20Rules:-must step down each rep-do not stop-if you must stop, stop on top of the box-only 3 deep breathes per stoprest to 10:00 on timer, then BB. 3 x 400m row @ high intensity, rest 1:15 b/t setsrx’d recovery b/t sets = 10

Day 3WOD 161221 warm-up – Coach’s Choice Execute each set @ 80-90% effort… goal is to match efforts each setA1. Perform 3 sets of the following workload:12 thrusters… barbells not to exceed 135/9521 pull-ups75 double unders (x3 singles)A2. Recovery b/t sets:1min easy spin on bike + 1min easy rowimmediately after completing 3rd set, go to

Day 2WOD 161220 warm-up – Coach’s Choice A. EMOM 8:00evens – farmer’s carryodds – walking lungesB. EMOM 8:00evens – overhead plate carryodds – 25 air squatsrest to 20:00 on timer, then CC. workload capped @ 10:00… work @ 90% effort100 burpees to target… perform 5 t2b/k2e/hkr EMOM(workout starts with burpees, then EMOM on minute 1)D.

Day 1WOD 161219 warm-up – Coach’s Choice A. EMOM 10:00evens – 6 RFESS each leg, load w/dumbbells in each handodds – 8 single arm row, each armrest to 15:00 on timer, then BB. 1 set every 2min for 5 sets… work at 95% effort1:00 – 150m row + max reps shoulder to overhead… not to

Day 4WOD 161215 warm-up – Coach’s Choice A. 5 x 10sec AD sprint every 2min @ 100% effort(0:00, 2:00, 4:00, 6:00, 8:00)rest to 10:00 on timer, then BB. 5 x 1 set every 5min @ 100% effort6 heavy Russian kb swings + 3 shuttle sprints (down & back =1) + 100m row + 6 burpees

Day 4WOD 161215 warm-up – Coach’s Choice A. 5 x 10sec AD sprint every 2min @ 100% effort(0:00, 2:00, 4:00, 6:00, 8:00)rest to 10:00 on timer, then BB. 5 x 1 set every 5min @ 100% effort6 heavy Russian kb swings + 3 shuttle sprints (down & back =1) + 100m row + 6 burpees

Day 3WOD 161214 warm-up – Coach’s Choice A. EMOM 10:00evens – 8 cgbp… (around 75% 1RM)odds – sled push down & backB. EMOM 10:00evens – 8 heavy db g2oh, total reps, alt armsodds – sandbag drag down & backC. EMOM 10:00evens – 8 RFESS each legodds – 7-10 burpeesD. EMOM 5:0010-15 wall ballsE. post WOD