211219 Rest Day
Rest Day Week of 211220 Preview
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Week of 211220 Preview
Day 1WOD 211220Repeat WOD 201218 Warm-up – Coach’s Choice Chipper Monday!Goal of today’s training is to choose the movements that you love… don’t get stuck!A. Complete workload @ 90% effort200 double unders – OR – 50 bjsd30 hang squat snatch – OR – 30 hang squat clean… nte 75/5550 wall balls50cal row/ski50 t2b30 ohs –
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211217 Friday
Day 5WOD 211217 Warm-up – Coach’s Choice A1. 90sec SB… rest 30sec, then A2A2. 90sec SB… rest 30sec, then A3A3. 120sec FLRRest 4min, then BB. AMRAP 20:00 @ 80-90% effort… barbells nte 95/6520 front squats10 muscle-ups – OR – 20 pull-ups100 double unders/200 singles20 alternating db hang clean & jerks… (50/35)10 muscle-ups – OR –
211216 Thursday
Day 4WOD 211216Aerobic Repeats + ROMWOD A. Choose a distance, execute that distance @ 90% effort every 3min, x 8400m row/ski… 800m bike erg350m row/ski… 700m bike erg300m row/ski… 600m bike ergWork @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00B. ROMWOD
211215 Wednesday
Day 3WOD 211215 Warm-up – Coach’s Choice A. AMRAP 1:00, x 7… rest 1min b/t AMRAPs150m/135m row/ski + burpees until time expiresRest 5min after 7th set, then BB. AMRAP 1:00, x 7… rest 1min b/t AMRAPs3 pull-ups + 6 push-ups + 9 squats + FLR until time expiresC. post WOD recovery
