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Day 4WOD 150122 warm-up – Coach’s Choice A. db g2oh cluster, alternating arms, total reps, 10. 10. 10. 10. 10. 10, rest 30sec @ dots, rest 1min after last rep (db is athlete’s choice)+20 tgu for time (do not exceed the 24kg kb)rest 5-8min, then BB. 5 sets @ 90% effort9 kb sdhp (32kg/24kg) + […]

Day 3WOD 150121 warm-up – Coach’s Choice A. 10:00 build a heavy hang power cleanB. 10:00 build a heavy hang power snatch-rest as needed, prep for MAP 1, single modality-C. 8 x 30sec row @ 80-90% effort, rest 30sec between sets, rest 5min after 8th set, x 2

Day 2WOD 150120 warm-up – Coach’s Choice A1. 3 weighted pull-ups – OR – 3 negative pull-ups w/3-5sec descent, rest 30sec then A2A2. heavy sled drag, walking backwards, length of room (one direction), rest 1min then back to A1, x 5-rest as needed-B. AMRAP 4:00 @ 80% effort10 burpees + 5 wall climbs + 10

Day 1WOD 150119 warm-up – Coach’s Choice A. back squat 8-6-4-2, build each set, rest 90-120sec between setsB. strict press 8-6-4-2, build each set, rest 90-120sec between sets-rest as need-Barbells are not to exceed 185#…C1. deadlift cluster 5. 5. 5. 5, rest 15 sec @ dots, rest 30sec then C2C2. AMRAP 1:00 – heavy Russian

Day 4WOD 150115 warm-up – Coach’s Choiceextension of warm-up should build to A A. EMOM 5:001 deadlift + 1 hang squat clean + 1 power jerk-use same weight for all 5 sets-5:00-8:00 easy spin on rower or AD-rest 2min, add 5-10lb to barbell, then B… @ 10:00 on timerB. AMRAP 5:001 deadlift + hang squat

Day 3WOD 150114 warm-up – Coach’s Choice A. 2 front squats @ 85% of 1RM + 5 jerk drives, perform @ 0:00, 3:00, 6:00, 9:00jerk drive link -rest as needed-B1. 6 pendlay row @ 01X1, rest 30sec then B2B2. 8-12 ring dips + 30sec straight arm support, rest 1min then back to B1, x 3-rest

Day 2WOD 150113 warm-up – Coach’s Choice 10 rounds or AMRAP in 45:00 of the workload listed below @ 100% effort… rest segments are as written, or might be longer depending on size of group and rotation of groups of 4 athletesA. 1 sled sprint + 7 db thrusters AFAP + 10 burpees AFAP, rest

Day 1WOD 150112 warm-up – Coach’s Choice A. 3 x 3 ohs @ 75-85% 1RM, maintain 31X1 tempo, squat @ 0:00, 2:00, 4:00B. 3 x 6 oh lunges @ 55-65% 1RM ohs, total reps, alt legs, lunge @ 7:00, 9:00, 11:00C. 3 x 3 segmented snatch deadlift @ 75-95% 1RM snatch, 2sec pause @ 1”,

Day 4WOD 150108 warm-up – Coach’s Choice A. 6 x 10sec AD sprint @ 100% effort, rest 2min between sets or create rotation (ok if rest ends up a little more than 2min)-rest as needed, then B-B. AMRAP 10:00 @ 75-85% effort5 strict or jumping pull-ups + 10 strict push-ups + 15 squats-rest 5-10min, then