201212 Saturday
Day 6WOD 201212 WOD – Coach’s Choice Fitness Outside of the Shed…
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