dev@biglittlegyms.com

Day 1WOD 131209 warm-up – Coach’s Choice EMOM for 10:00 of:150m row -rest 5:00- (be sure to have barbells set up already) “Tabata what the !@#$”20 seconds on, 10 seconds off, for 8 rounds of:deadliftshang power cleanspush pressfront squatsscore = tabata total L1 – empty barbells (45/15)Rx’d – 75/45SK – 95/65

Day 6WOD 1312077:30 Heat only8:30-10:00 – Basic Training10:00 – Masters of the Shed Registration begins… EMOM for 5:00 of:5 strict press 3 rounds for time of:500m row30 hrb25 wall balls

Day 5WOD 131206 warm-up – Coach’s Choice EMOM for 10:00 of:2 ohs or 3 front squats -2:00 to set up @ 50%- 5 rounds for time of:15 hang snatches or 15 hang squat cleans30 abmat sit-ups

Day 4WOD 131205 warm-up – Coach’s Choice 5 rounds of:1:00 – max effort row1:00 – rest EMOM for 10:00 of:on the evens – 20 squatson the odds – 15 hrpu @ 10:00…For time:100 kb swings – 24kg/16kg

Day 3WOD 131204 warm-up – Coach’s Choice -5:00-8:00 to build a 5 rep thruster-men – no heavier than 185women – no heavier than 125 AMRAP in 20:00 of:15 pull-ups6 deadlifts15 box jumps, L1 – 20”, Rx’d – 24”, SK – 30”6 thrusters

Day 2WOD 131203 warm-up – Coach’s Choice stone work…8:00 to work up to a comfortable 3 rep stone to shoulder2:00 rest EMOM for 14:00 of:on the evens – 7 hand release burpeeson the odds – 3 stone to shoulder @ 10:00…AMRAP for 7:00 of:5 t2b or k2e10 wall balls

Day 1WOD 131202 warm-up – Coach’s Choice (see levels… barbell levels are the same for the strength segment & the 21-15-9)0:00-1:30 – 20 snatch grip deadlifts, 1:30-3:00 – 5 hang power cleans3:00-4:30 – 15 snatch grip deadlifts, 4:30-6:00 – 10 hang power cleans6:00-7:30 – 10 snatch grip deadlifts, 7:30-9:00 – 15 hang power cleans9:00-10:30 –

Day 6WOD 131130 warm-up – Coach’s Choice 12 rounds for time of:7 pull-ups10 ground to overhead – 75/45

Day 5 WOD 131129 warm-up – Coach’s Choice Athlete’s Choice For time:2500m row-perform 20 wall balls every 3 minutes, starting at minute 0:00- or For time:500 double unders-perform 20 wall balls every 3 minutes, starting at minute 0:00-

Day 3WOD 131127 warm-up – Coach’s Choice 10:00 to build a heavy power clean -5:00 to set up at 70%- @ 15:00…EMOM for 20:00 of:3 touch and go clean & jerk – on the evens?? ring dips – on the odds (see levels) L1 – 10 modified ring dips or 15 hrpuRx’d – 10 rx’d