dev@biglittlegyms.com

Day 2WOD 140304 warm-up – Coach’s Choice press stimulus:  no racks0:00-1:30 – 10 unbroken strict press1:30-3:00 – 10 unbroken push press3:00-4:30 – 10 unbroken push jerks @ 5:00…30 burpee box jumps w/step-down (24”/20”) unbroken, step-ups acceptable, 75-85% effort (no score, just try to keep moving until you get to 30!) -rest 5:00-8:00- AMRAP in 10:00 […]

Day 1WOD 140303 warm-up – Coach’s Choice squat stimulus:0:00-1:30 – 10 unbroken back squats1:30-3:00 – 10 unbroken front squats3:00-4:00 – 10 unbroken ohs-load barbell @ 65-85% of your bodyweight-goal is to get 10 reps unbroken, unassisted @ 5:00…50 burpees unbroken, 75-85% effort (no score… just try to keep moving until you get to 50!) -rest

Day 6WOD 140301 Workout 14.1 10-minute AMRAP: 30 double-unders 15 power snatches, 75 / 55 lb.   7:30 & 8:30 heats for non-competitors… if you need to perform 14.1 in one of those heats, please be sure to arrange to have a judge present. 11:00-1:00 Open competition will take place, heats are first come, first served.  Please

Day 5WOD 140228 warm-up – Coach’s Choice Endurance WOD – Coach’s Choice

Day 4WOD 140227 warm-up – Coach’s Choice 10:00 – find out what you can strict press for 10 reps-rest 3:00-5:00- 10 rounds for time of:250m row5 strict press – use your 10 rep weight, no racks

Day 3WOD 140226 warm-up – Coach’s Choice AMRAP in 10:00 of: (100% effort)4 rope ascents – 15’ or planks (same reps for each)20 box jump up & over/step-ups up & over – 24”/20”30 ground to overhead – 75/55 (scale accordingly, no scaling up)40 wall balls – men, 20# to 10’ target… women, 14# to 9’

Day 2WOD 140225 warm-up – Coach’s Choice 6:00, perform the following format15 seconds – touch-n-go power cleans15 seconds – rest15 seconds – double unders or lateral bar hops15 seconds – rest -notes–power cleans should be at a weight that provides a touch-n-go stimulus, don’t go too heavy or too light (try about 60-70%, there should

Day 1WOD 140224 warm-up – Coach’s Choice no racks, push press ~75% of 1RM/effort5 rounds of:1:00 – 5 push press + max box jumps w/step down0:30 – rest@ 10:00…max effort unbroken set of:L1 – ring rowRx’d – pull-upsSK – bar muscle-ups -notes–keep the push presses push presses, no jerks or fails-box height is up to

Day 6WOD 140222 warm-up – Coach’s Choice benchmark – 1k row -rest accordingly- CFG Open WOD 12.3AMRAP in 18:00 of:15 box jumps – 24”/20”12 push press – 115/759 t2b

Day 5WOD 140221 warm-up – Coach’s Choice Endurance WOD – Coach’s Choice