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Day 4 WOD 141218 warm-up – Coach’s Choice A. 5-4-3-2-1 cgbp, rest 60-90sec between sets… build to a heavy singleB. 3 x 6 ring row @ 50X1, feet on 20”box, rest 60-90sec between setsC. for time – 50 t2b/k2e – OR – 100 abmat sit-ups+ 3 sets AFAP10-20 double unders (50 singles)3-5 wall climbsrest time=work […]

Day 3WOD 141217 warm-up – Coach’s Choice A1. 4 ohs @ 42X1, rest 30sec then A2A2. 10 single leg RDL @ 3011, self-loaded, no rest between L&R leg, rest 1:00 then back to A1, x 2-rest as needed-B. for time – 20 burpee pull-ups+6 sets @ 85-90% effort10 calorie row10 db g2oh, total reps, alt

Day 2WOD 141216 warm-up – Coach’s Choice A1. 5 pull-ups, weighted – OR – w/3-5sec negative, rest 30sec then A2A2. db thruster cluster 5. 5. 5 rest 10sec @ dots, rest 1:00 then back to A1, x 3-rest as needed-B1. 5 dips, weighted – OR – w/3-5sec negative, rest 30sec then B2B2. 45sec side bridge

Day 1WOD 141215 warm-up – Coach’s Choice A1. 10 back squats @ 20X0, use same weight for all 3 sets & maintain tempo,  rest 30sec then A2A2. hrpu cluster 10. 10. 10 rest 10sec @ dots, rest 1:00 then back to A1, x 3-rest as needed-B. EMOM 5:001-2 power cleans (build to heavy single in

Day 4WOD 141211 warm-up – Coach’s Choice A. 20 tgu, tough, not for timeB. 1000m row @ 2K paceC. 20 bear complex, tough, not for timeD. 1000m row @ 2k pace (try to finish within 5 seconds of first row)

Day 3WOD 141210 warm-up – Coach’s Choice A. 10:00 to build a heavy strict pressB. 5 x 3 snatch grip deadlift + 2 snatch grip high pull, rest 90secC. hang power snatch cluster (light to moderate load, think speed & technique) 5. 5. 5. 5 rest 15sec @ dots, rest 1:00, x 2-rest as needed-D.

Day 2WOD 141209 warm-up – Coach’s Choice A1. 6 goblet split squats each leg @ 30X1, rest 30sec then A2A2. 12 waiter’s bow holding bumper plate against chest @ 30X1, rest 1:00 then back to A1, X 4-rest as needed-B. 6 sets @ 90% effort1-5 wall climbs6 shuttle sprints 9 wall balls rest 2:00

Day 1WOD 141208 warm-up – Coach’s Choice MAP 280-90% effort(barbell range 35-95… keep all barbell reps unbroken)A. AMRAP 1:0010 thrusters + max effort pull-ups, rest 1:00B. AMRAP 1:0010 kb swings + max double unders or singles, rest 1:00C. AMRAP 1:0010 clean to overhead + max effort t2b/k2e or abmat sit-ups, rest 1:00D. AMRAP 1:0010 wall

Day 4WOD 141204 warm-up – Coach’s Choice A. 3 x 3 front squat @ 33X2, moderate load, focus on 3sec in hole and coming out w/elbows up, rest 2minB. 4 x 400m row @ 90% effort, rest 2minC. EMOM 10:00 – 7-10 burpees

Day 3WOD 141203 warm-up – Coach’s Choice A. 3 x 1 behind neck push jerk + 1 snatch balance + 1 ohs, same weight for all 3 sets, rest 2minB. TnG power snatch cluster 5. 5. 5. 5 rest 15sec @ dots, rest 1min, x 2 (do B twice)-rest accordingly-C. For time:45 ohs – 95/65