Day 3WOD 210120 Warm-up – Coach’s Choice A. EMOM 6:002 unbroken hang clean & jerks… build bar over 6 setsRest 2min, then BB. EMOM 6:002 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately!Rest 5min, then CC. 3 sets @ 90% effort… […]
Day 2WOD 210119 Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort10 strict, unbroken dumbbell curl & press… both arms same time60sec forearm plankRest to 10:00, then BB. 100 wall balls for time… execute 30 double unders/50 singles every drop or stop… 10:00 cap, next piece starts @ 20:00 on timerC. AMRAP 10:00 @
Day 1WOD 210118 Warm-up – Coach’s Choice Choose a complex you love!A. 1 set every 90sec, x 5… build bar as you go1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchRest to 10:00, then BB. Complete workload for time… barbells
Day 1WOD 210118 Warm-up – Coach’s Choice Choose a complex you love!A. 1 set every 90sec, x 5… build bar as you go1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchRest to 10:00, then BB. Complete workload for time… barbells
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Day 5WOD 210115 Warm-up – Coach’s Choice A. Friday Grinder… dumbbells nte 75/5050 wall balls10 pull-ups5/5 db hang clean & jerks40 wal balls12 pull-ups4/4 db hang clean & jerks30 wall balls14 pull-ups3/3 db hang clean & jerks20 wall balls16 pull-ups2/2 db hang clean & jerks10 wall balls18 pull-ups1/1 db hang clean & jerkB. post WOD
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