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Day 2WOD 140128 warm-up – Coach’s Choice barbell levels (no racks):L1 – 50-65% of your bodyweightRx’d – 75-85% of your bodyweightSK – 100% of your bodyweight Complete the entire workload for time (total time is your score, rest periods included):21 hrpu9 back squats12 t2b/k2e9 power cleans30 double unders (x3 singles)-rest exactly 3:00-9 power cleans30 double […]

Day 1WOD 140127 warm-up – Coach’s Choice CFG Open WOD 13.1Proceed through the sequence below, completing as many reps as possible in 17:00 of:40 burpees30 snatches – 75/4530 burpees30 snatches – 135/7520 burpees30 snatches – 165/10010 burpeesas many snatches as possible – 210/120

Day 6WOD 140125 warm-up – Coach’s Choice For time: (20:00 cap)2500m rowperform 15 hang snatches – 75/45 on minutes 0:00, 5:00, 10:00 & 15:00

Day 5WOD 140124 warm-up – Coach’s Choice Athlete’s Choice (10:00 EMOM only)EMOM for 10:00 of: (don’t miss any minutes!!)10 wall ballor3 wall climbsor 3 muscle-ups rest to 15:00 10:00 time cap500m row30 clean & jerk – 95/6520 box jumps/step-ups – 24”/20”

Day 4WOD 140123 warm-up – Coach’s Choice For time:2000m row60 back squats30 push jerksno racksL1 – 95/65 or lessRx’d – 115/75SK – 135/95

Day 3WOD 140122 warm-up – Coach’s Choice Snatch Practice:-accumulate 30 snatches in 10:00 5:00 to rest, set up for WOD WOD is over when either of the following occur:-clock reaches 20:00-you complete 100 hrb AMRAP in 20:00 of:hrbbuy-in:1-2-3-4-5-6-7-8-9-10unbroken power cleans, touch and go… (dropped barbells = 10 deadlifts on the spot, then you start that

Day 2WOD 140121 warm-up – Coach’s Choice 8 rounds of tabata ring dipsrest to 5:00, then…1:00 – max effort ohs – 75/45 -rest 3:00- 8 rounds tabata pull-upsrest to 5:00, then…1:00 – max effort thrusters – 75/45 -rest 3:00- 8 rounds tabata row (calories)rest to 5:00, then…1:00 – max effort t2b or abmat sit-ups

Day 1WOD 140120 warm-up – Coach’s Choice Using 85-100% of your body weight, accumulate 30 back squats in 10:00 -rest 5:00, set up for interval- deadlift levels:L1 – 135-185/95-125Rx’d – 225-275/155-185SK – 315/205 6 rounds of:1:00 – 6 deadlifts + 9 kb swings – 24kg/16kg + max effort hspu (hrpu or hspu off box)1:00 –

Day 6WOD 140118 warm-up – Coach’s Choice Jumping “Cindy”AMRAP in 20:00 of:5 pull-ups10 hrpu15 squats20 double unders

Day 5WOD 140117 warm-up – Coach’s Choice 10:00 to build a heavy snatch (full squat snatch) -take 5:00 to set up at 70%, and choose workload EMOM- Athletes please choose workload where you will be able to have a sustained effort with zero failed minutes! Choice #1EMOM for 20:00 of:on the evens – 150m rowon