WOD

Day 1WOD 220117 Warm-up – Coach’s Choice A1. 4/4 single arm db thrusters… rest to top of minute, then A2A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ 0:00, 6:00 & 12:00… goal […]

Day 1WOD 220117 Warm-up – Coach’s Choice A1. 4/4 single arm db thrusters… rest to top of minute, then A2A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ 0:00, 6:00 & 12:00… goal

Day 5WOD 220114 Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort9 t2b7 hang power cleans (95/65)5 front squats (95/65)3 bjsd (24”/20”)Rest to 7:00, then BB. 3 sets @ 80-90% effort9 bjsd7 t2b5 hang power cleans3 front squatsRest to 14:00, then CC. 3 sets @ 80-90% effort9 front squats7 bjsd5 t2b3 hang power cleansRest

Day 4WOD 220113Aerobic Repeats + ROMWOD A. 6 x 3:00 on apparatus of choice… rest 1:30 b/t setsWork @ 90% aerobic effortB. ROMWOD

Day 3WOD 221112 Warm-up – Coach’s Choice A. 6. 6. 6. 6. 6. – dumbbell chest press@ dots… 10 loaded single leg squats(6 + dots every 3min)Rest 3min after 5th set, then BB. Complete workload for time… 12:00 cap20 alternating single arm devil’s press… nte 50/35Then…21-15-9Empty barbell ohsBurpeesThen…30 alternating db hang clean & jerks… nte

Day 2WOD 220111 Warm-up – Coach’s Choice A. 1 set every 3:00, x 10… 90sec work/90sec rest format*3 squat snatch – OR – 3 squat clean thrusters3-5 muscle-ups – OR – 5-7 pull-ups (c2b)Max calories until time expires… apparatus is Athlete’s Choicd*build barbell load ever other setB. post WOD recovery

Day 1WOD 220110 Warm-up – Coach’s Choice A1. 6 goblet split squats each leg… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest to 3:00, then back to A1, x 4Rest 3:00 after 4th set, then BB. AMRAP 3:00 @ 90% effort150m row/ski9 bjsd/step-ups… 24”/20”6 clean & jerks… nte 115/75Rest

Day 1WOD 220110 Warm-up – Coach’s Choice A1. 6 goblet split squats each leg… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest to 3:00, then back to A1, x 4Rest 3:00 after 4th set, then BB. AMRAP 3:00 @ 90% effort150m row/ski9 bjsd/step-ups… 24”/20”6 clean & jerks… nte 115/75Rest

Day 5WOD 220107 Warm-up – Coach’s Choice A. 10 sets @ 80-90% effort… barbells nte 95/659 thrusters5 burpees2 rope climbs – OR – 35 double unders – 10 bjsd (24”/20”)B. post WOD recovery

Day 4WOD 220106Aerobic Repeats + ROMWOD A. Choose a distance you can accomplish in 1:30 or faster @ 90% aerobic effort, and execute 8 sets with 1 minute rest between sets…300m350m400m450m(bike erg x 2)B. ROMWOD