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Day 4WOD 140116 warm-up – Coach’s Choice EMOM for 10:00 of:2 back squats1 snatch grip behind the neck jerk2 ohs(try not to build… find a weight and stick with it!  focus on developing technique and transition) -rest 5:00- “Randy”For time:75 power snatches – 75/45

Day 3WOD 140115 warm-up – Coach’s Choice “Fight Gone Bad”3 rounds of:1:00 – max effort wall ball1:00 – max effort sdhp – 75/551:00 – max effort box jump – 20”1:00 – max effort push press – 75/551:00 – max effort row (calories1:00 – rest

Day 2WOD 140114 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 3 back squatson the odds – 10 ring rowsL1 – starting weight 95/65, increase 20# each roundRx’d – starting weight 115/75, increase 20# each roundSK – starting weight 135/95, increase 20# each round -rest accordingly- For time:1000m row20 stone to shoulder1000m

Day 1WOD 140113 warm-up – Coach’s Choice 10:00 – build a heavy power clean2:00 – set up at 90%AMRAP for 8:00 of:power cleans -rest exactly 5:00- AMRAP in 5:00 of:burpees (no hand release) to 45# plate-head must be behind the plate at bottom of burpee (not over it, or to the side)-entire foot must land

Day 6WOD 140111 warm-up – Coach’s Choice EMOM for 10:00 of:1 push jerk(build a heavy jerk over the course of 10:00) -5:00 to set up barbells @ 60%- EMOM for 20:00 of:on the evens – 5 hspu or 10 hrpuon the odds – 5 hang clean & jerk

Day 5WOD 140110 warm-up – Coach’s Choice EMOM for 10:00 of:3 back squats (build over the course of the 10:00 to something challenging, but not necessarily worthy of a spot) -rest 5:00, set barbell up @ 50%- 5 rounds for time of:500m row, or 100 double unders, or 30 hrb15 ohs

Day 4WOD 140109 warm-up – Coach’s Choice “C2 Helen”3 rounds for time of:500m row21 kb swings – 24kg/16kg12 pull-ups

Day 3WOD 140108 warm-up – Coach’s Choice EMOM for 20:00 of:on the evens – 150m rowon the odds – 7 burpee box jumps/step-ups (no hand-release) – 24”/20” @ 20:00…AMRAP in 5:00 of:10 ring dips20 squats

Day 2WOD 140107 warm-up – Coach’s Choice 5 rounds of the following workload:3 power snatches every 15 seconds, for 30 seconds5 ohs every 15 seconds, for 30 seconds1:00 restL1 – 75/45, Rx’d – 95/65, SK – 115/75 -rest accordingly- Athlete’s Choice (choose one and get it done!)For time:150 kb swings – 24kg/16kg-or-100 pull-ups-or-30 muscle-ups-or-20 rope

Day 1WOD 140106 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 10 unbroken deadliftson the odds – 10 abmat sit-ups… and build your deadlift -rest 5:00, set up barbell @ 50%- For time:21-15-9power cleanst2b/k2esquats