Day 1
WOD 181203
warm-up – Coach’s Choice
Athlete’s can start @ A1 or A2
A1. 12cal/9cal Assault Bike + 15 dumbbell deadlifts… nte 50/35… rest to 3:00 on timer, then A2
A2. 15cal/12cal row + 15 goblet squats… nte 24kg/16kg… rest to 6:00 on timer, then back to A1, x 3
(A1 @ 0:00, 6:00, 12:00) ((A2 @ 3:00, 9:00, 15:00))
rest to 22:00 on timer, then B
B. Complete workload @ flow pace… not for time
18-12-6
db g2oh… nte 50/35
wall balls
burpess
C. post WOD recovery
Day 2
WOD 181204
warm-up – Coach’s Choice
A. EMOM 6:00
evens – 8-10 front rack lunges
odds – 8-10 strict dumbbell curl & press (both arms same time)
rest to 10:00, then B
B. AMRAP 3:00 @ 90% effort… do not exceed 30 reps
ground to overhead @ 100% of “A” front rack lunge weight
rest to 18:00 on timer, then C
C. 12:00 workload @ 80-90% effort
1500m row/ski – OR – 2mile Assault Bike
AMRAP until time expires
5 t2b
10 kb swings… nte 16kg
15 double unders/singles
D. post WOD recovery
Day 3
WOD 181205
warm-up – Coach’s Choice
A. Barbell Thrusters – 10. 8. 6. 4. 2.
keep reps unbroken… load bar each set… 30sec FLR @ dots
execute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 1 set every 3min for 5 total sets
14cal/12cal row
10 (5/5) dumbbell hang clean & jerk
8 t2b/k2e/hkr/abmats
C. post WOD recovery
Day 4
WOD 181206
warm-up – Coach’s Choice
Find your flow Thursday!
A. Complete workload @ 80% effort
100 air squats
50 double unders/singles
80 abmat sit-ups
50 double unders/singles
60 hrpu
50 double unders/singles
40 oh lunges… athlete’s choice
50 double unders
20 tgu… athlete’s choice
50 double unders/singles
B. post WOD recovery
Day 5
WOD 181207
warm-up – Coach’s Choice
A. 1 set every 3min for 4 total sets… increase load each set… work @ 0:00, 3:00, 6:00, 9:00
1 power clean + 1 hang squat clean + 1 squat clean thruster + 5 burpee pull-ups
rest to 12:00 on timer, then B
B. 1 set every 3min for 4 total sets… increase load each set… work @ 12:00, 15:00, 18:00, 21:00
1 squat clean thruster + 5 burpee pull-ups
rest to 27:00 on timer, then C
C. For Time… capped @ 5:00… set up barbell @ 90% of “B”
1 squat clean thruster + 5 bar-facing burpees
1 squat clean thruster + 4 bar-facing burpees
1 squat clean thruster + 3 bar-facing burpees
1 squat clean thruster + 2 bar-facing burpees
1 squat clean thruster + 1 bar-facing burpee
D. post WOD recovery
Day 6
WOD 181208
WOD – Coach’s Choice
