Day 1
WOD 181210
warm-up – Coach’s Choice
A. 1 set every 5min for 7 total sets… work @ 80 – 85% effort… load is Athlete’s Choice
3 stone to shoulder
5 stone squats
7 burpees
9 pull-ups – OR – 5 muscle-ups
25 double unders/singles
B. post WOD work… accumulate 50 sit-ups + 50 back extensions
C. post WOD recovery
Day 2
WOD 181211
warm-up – Coach’s Choice
A1. 1 bear complex… rest to 1:00 on timer, then A2
A2. 20 step-ups (24”/20”)… rest to 2:00 on timer, then A3
A3. 10 x lunge (R) + lunge (L) + burpee… rest to 5:00 on timer, then back to A1, x 5… increase load of A1 each set
@ 25:00 on timer, start B
B. AMRAP 5:00
calories – row/bike/ski
C. post WOD work… accumulate 5:00 total of core holds
D. post WOD recovery
Day 3
WOD 181212
warm-up – Coach’s Choice
Use same dumbbell(s) for all sets
A. AMRAP 5:00 @ 80-90% effort
30 db power snatches
30 wall balls
rest to 8:00 on timer, then B
B. AMRAP 5:00 @ 80-90% effort
10/10 single arm push press
20 k2e
rest to 16:00 on timer, then C
C. AMRAP 5:00 @ 80-90% effort
5/5 db hang clean & jerk
10cal row/bike/ski
rest to 24:00 on timer, then D
D. AMRAP 5:00 @ 80-90% effort
50 db deadlifts
50 double unders
E. post WOD recovery
Day 4
WOD 181213
warm-up – Coach’s Choice
A. Barbell Thrusters – 5. 4. 3. 2. 1.
keep reps unbroken… load bar each set… 10 strict ring rows @ dots
execute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 3 sets @ 85% effort… capped @ 12:00
100 air squats
3 rope climbs
C. post WOD work… accumulate 30 reps of strict dumbbell curls + 30 push-ups
D. post WOD recovery
Day 5
WOD 181214
warm-up – Coach’s Choice
A. “Nancy” & “DT” Sitting in a Boat, on a Bike or on a pair of Skis
5 sets @ 80-90% effort… barbells nte 95/65
500m row/ski – OR – 25cal bike
15 ohs
12 deadlifts
9 hang power cleans
6 shoulder to overhead
B. post WOD recovery
Day 6
WOD 181215
WOD – Coach’s Choice
