Day 5WOD 220128 Warm-up – Coach’s Choice A. 25:00 Workload – Goal is to accomplish as much work as possible – This IS NOT partition as desired and must be completed as a chipper…100cal – apparatus of choice20 muscle-ups (ring or bar) – OR – 10 rope climbs – OR – 75 kb swings (24kg/16kg)50 […]
Day 4WOD 220127Aerobic Repeats + ROMWOD A. 8 x 2:00 row/bike/ski… rest 1min b/t setsB. ROMWOD
Day 3WOD 220126 Warm-up – Coach’s Choice A. Choose a complex you love and build on it over 5 sets… work every 3minOption 1:1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar Option 2:1 squat snatch + 2 hang power snatches + 3 ohs + 4 burpees over
Day 2WOD 220125 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… increase db load as you go, if appropriate4 tgu6 step-ups w/tgu load8 db power snatch w/tgu loadRest 3min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort12 pull-ups24 wall balls48 double unders/singlesC. post WOD recovery
Day 1WOD 220124 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)Rest to 7 on timer, then BB. 4:00 @ 90% effort25cal/23cal10 barbell g2oh @ 95/65Max bar-facing burpees until time expiresRest 2minC. 4:00 @ 90% effort25cla/23cal10 barbell g2oh @ 115/75Max bar-facing burpees until time expiresRest 2minD.
Day 1WOD 220124 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)Rest to 7 on timer, then BB. 4:00 @ 90% effort25cal/23cal10 barbell g2oh @ 95/65Max bar-facing burpees until time expiresRest 2minC. 4:00 @ 90% effort25cla/23cal10 barbell g2oh @ 115/75Max bar-facing burpees until time expiresRest 2minD.
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Day 5WOD 220121 Warm-up – Coach’s Choice A. 5:00… 90% effort50 wall ballsMax pulling reps until time expires… options:Bar muscle-ups – c2b pull-ups – chin over bar pull-ups – jumping pull-upsRest 3min, then BB. 5:00… 90% effort200 double unders – OR – 50 bjsd (24”/20”)Max rope climbs – OR – max burpees until time expiresRest
Day 4WOD 220120Aerobic Repeats + ROMWOD A. Timer will be set for 2:00 work, 1:00 rest… your rest today is active (light pressure)Choose a distance that you can complete in a 24:00 window under this format5000m – 4500m – 4000m – 3500m – 3000mB. ROMWOD
Day 3WOD 220119 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell every set1 power clean + 1 hang squat clean + 1 clean & jerk3 bar-facing burpees5 pull-ups30 double unders – OR – 7 bjsd @ 20”No extra rest b/t A & BB. 1 set every 3min, x 5… build
Day 2WOD 220118 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% bodyweight (this should be challenging… not easy or fast)Rest to 8 on the timer, then BB. AMRAP 3:0010 burpee box jump overs… 24”/20’20 db power snatches… 50/35Rest 4min, then CC. EMOM 5:0020sec sprint… row/bike/skiRest 4min, then DD. For Time20cal row/bike/ski10 burpee
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