Day 1
WOD 181217
warm-up – Coach’s Choice
A1. 20sec Assault Bike sprint… rest to 2:00 on timer, then A2
A2. 20sec Row sprint… rest to 4:00, then back to A1, x 3
rest to 15:00 on timer, then B
B. 1 set every 3min for 5 total sets… barbells nte 95/65… work @ 95% effort each set
9 thrusters
9 pull-ups
50 double unders/singles
C. post WOD recovery
Day 2
WOD 181218
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 7-10 kb swings… nte 32kg/24kg
odds – 7-10 high box jumps
B. EMOM 8:00
evens – 150m/100m row
odds – power clean cluster – 2. 2. 2, step over bar @ dots… barbells nte 135/95
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 80-90% effort
10 shoulder to overhead… barbell @ 100% of “B”
30 burpees
50 wall balls
D. post WOD recovery
Day 3
WOD 181219
warm-up – Coach’s Choice
A. 1 set every 3min for 10 total sets… work @ 80% effort
1 rope climb
3 manmakers (https://www.youtube.com/watch?v=iMNnvhg1JcM)… nte 35/20
5 stone squats
B. post WOD recovery
Day 4
WOD 181220
warm-up – Coach’s Choice
FGB format… can be “follow the leader” format if classes full
A. 4 sets @ 80-90% effort… for total reps
1:00 – row calories
1:00 – bjsd @ 20”
1:00 – Assault Bike calories
1:00 – burpees
1:00 – db g2oh… nte 50/35
2:00 – rest
B. post WOD recovery
Day 5
WOD 181221
Repeat WOD 131221
warm-up – Coach’s Choice
“Happy Birthday Coach J9”
3 rounds for time of:
12 thrusters
21 pull-ups
75 double unders
L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 43 burpees
Rx’d – 135/95
SK – 135/95 + perform 43 burpees at the end of each round
**all levels have a 30:00 cap
Day 6
WOD 181222
WOD – Coach’s Choice
