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Day 4WOD 210114Aerobic Repeats + ROMWOD

Day 4WOD 210114Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort1:00 – max distance, row/bike/skiRest 30sec2:00 – max distanceRest 1min3:00 – max distanceRest 1:304:00 – max distanceRest 2min5:00 – max distanceB. ROMWOD  

Day 3WOD 210113

Day 3WOD 210113 Warm-up – Coach’s Choice A. AMRAP 10:00… barbells nte 95/657 strict press15cal row/bike/ski30sec FLRRest 5min, then BB. 1 set every 3min, x 55 pull-ups10 push-ups15 squats20 double unders/singlesC. post WOD recovery  

Day 2WOD 210112

Day 2WOD 210112 Warm-up – Coach’s Choice A. @ 0:00, Complete workload @ 90% effort… barbells nte 95/65… capped @ 6:0012-9-6Shoulder to overheadT2bFront squatsB. @ 10:00, Complete workload @ 90% effort… barbells nte 115/75… capped @ 6:0012-9-6Wall ballsHang power cleansBurpees over bar C. @ 20:00, Complete workload @ 90% effort… barbells nte 135/95… no time

Day 1WOD 210111

Day 1 WOD 210111 Warm-up – Coach’s Choice A1. 10 dumbbell deadlifts… rest to 1:00, then A2A2. 10 high box jumps… rest to 2:00, then A3A3. AMRAP 30sec – hrpu… rest to 4:00, then back to A1, x 3(scale up A3 by adding load to push-up)Rest 5min after round 3, then BB. AMRAP 14:00 @

Rest Day Week of 210111 Preview Happy Birthday Janice D!!!

Day 1 WOD 210111 Warm-up – Coach’s Choice A1. 10 dumbbell deadlifts… rest to 1:00, then A2A2. 10 high box jumps… rest to 2:00, then A3A3. AMRAP 30sec – hrpu… rest to 4:00, then back to A1, x 3(scale up A3 by adding load to push-up)Rest 5min after round 3, then BB. AMRAP 14:00 @