220104 Tuesday
Day 2WOD 220104
Day 2WOD 220104 Warm-up – Coach’s Choice A. EMOM 12:001) 5 strict press2) 5 push press3) 5 jerksRest 3min, then BB. Complete workload for time21 – 15 – 9 – 3SDHP… nte 95/65Wall balls*execute 150m row/ski after each completed setC. post WOD recovery
Day 1WOD 220103 Warm-up – Coach’s Choice A. 1 set every 5min, x 56 renegade row8 deadlifts… barbells nte 225/15530 step-ups10 pistols (alternating single leg box squats)B. post WOD recovery
Day 1WOD 220103 Warm-up – Coach’s Choice A. 1 set every 5min, x 56 renegade row8 deadlifts… barbells nte 225/15530 step-ups10 pistols (alternating single leg box squats)B. post WOD recovery Day 2WOD 220104 Warm-up – Coach’s Choice A. EMOM 12:001) 5 strict press2) 5 push press3) 5 jerksRest 3min, then BB. Complete workload for time21
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Day 5WOD 211231Repeat WOD 201231AM Heats Only!Happy New Year’s Eve! A. Complete workload @ 80-90% effort100cal row/bike/ski + 25 bjsd… nte 30”75cal row/bike/ski + 50 abmat sit-ups50cal row/bike/ski + 75 hrpu25cal row/bike/ski + 100 air squatsB. post WOD recovery
Day 5WOD 211231Repeat WOD 201231 AM Heats Only!!!Happy New Year’s Eve!!! December Accomplishments!!!
Day 4WOD 211230Repeat WOD 210107Aerobic Repeats + ROMWOD A. 20:00 – Death by CaloriesMinute 1 = 1 calMinute 2 = 2 cal… and so on, until you cannot match the cals to the minute, or reach the capB. ROMWOD