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Day 1WOD 201214 Warm-up – Coach’s Choice A. 4. 4. 4. 4. 4. – Squat… Athlete’s Choice of back, front, overhead squat… 4 reps @ 42X1 tempo… squat every 3min30sec FLR @ dotsRest to 18:00, then BB. 3 sets @ 90% effort9 dual dumbbell power cleans… nte 50/3512cal row/ski15 barbell push press… nte 115/7550 double unders/100 […]

Day 5WOD 201211 Warm-up – Coach’s Choice A. 1 set every 3min, x 36 unbroken power cleans10 wall balls5 burpee box jumps/step-ups @ 20”Rest to 10:00, then BB. 1 set every 3min, x 35 unbroken power cleans10 wall balls5 burpee pull-upsRest to 20:00, then CC. 1 set every 3min, x 34 unbroken power cleans10 wall

Day 4WOD 201210Aerobic Repeats + ROMWOD + Open Gym Warm-up – Coach’s Choice A. 20min row/ski with stroke rate changes every 2min…22, 24, 26, 24, 22, 24, 26, 24, 22, 24B. ROMWOD

Day 3WOD 201209 Warm-up – Coach’s Choice A. 1 set every 4:00, x 5… work @ high intensity20sec sprint… row/bike/ski15 wall balls10 db power snatches… nte 50/355 burpees over db (lateral hops or step-overs)Rest to 25:00, then BB. Core Holds1:00 – SB1:00 – FLR1:00 – SB1:00 – overhead hold with db from A1:00 – wall

Day 2WOD 201208 Warm-up – Coach’s Choice A. 1 set every 90sec, x 5… barbells nte 135/952 squat cleans + 10 step-ups@ 9:00, start BB. 1 set every 90sec, x 5… barbells nte 135/952 thrusters + 10 pull-ups/ring rowsrest to 20:00, then CC. AMRAP 10:00 @ 90% effort4 squat clean thrusters10 step-ups10 pull-ups/ring rowsD. post

Day 1WOD 201207 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 10 barbell strict press (no racks… subtract 2 reps each set)… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)@ 12:00, start BB. 100 air squats for timeRest to

Day 1WOD 201207 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 10 barbell strict press (no racks… subtract 2 reps each set)… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)@ 12:00, start BB. 100 air squats for timeRest to

Day 5WOD 201204 Warm-up – Coach’s Choice A. Work @ 90% effort… barbells nte 95/659-7-5Power cleansFront squatsPull-upsRest to 6:00, then BB. Work @ 90% effort… barbells nte 95/659-7-5T2bShoulder to overheadBjsd (24”/20”)Rest to 12:00, then CC. Repeat “A”Rest to 18:00, then DD. Repeat “B”Rest to 25:00, then EE. For time @ max effort7 power cleans7 front

Day 4WOD 201203Aerobic Repeats + ROMWOD + Open Gym Warm – Coach’s Choice A. Choose a workload that is most appropriate for you to complete in a 20:00 windowOption 12 x 2000m row, rest 2min b/t setsOption 24 x 1000m row, rest 1min b/t setsOption 38 x 500m, rest 30sec b/t setsB. ROMWOD

Day 3WOD 201202 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort… time cap is coach’s choice100cal row/bike/ski75 Russian kb swings*50 wall balls75 Russian kb swings100cal row/bike/ski*every stop or drop of wall ball = 5 burpees + 30 double unders/50 singlesB. post WOD recovery