Day 1
WOD 181231
AM hours only
warm-up – Coach’s Choice
A. “Fran”
For Time
21-15-9
thrusters… nte 95/65
pull-ups
B. mandatory recovery
5:00 – row/bike/ski @ Z1 pace
C. Happy New Year
Day 2
190101
Happy New Year
Day 3
WOD 190102
Bring-A-Friend
warm-up – Coach’s Choice
A1. 90sec @ 80-90% effort
150m/100m row
9 bjsd/step-ups
max db push press until time expires
rest 90sec, then A2
A2. 90sec @ 80-90% effort
10cal/8cal Assault Bike
9 kb swings
max burpees until time expires
rest 90sec, then back to A1, x 2
rest to 16:00 on timer, then B
B1. 90sec @ 80-90% effort
avg db push press from A1
9 bjsd/step-ups
max calorie row until time expires
rest 90sec, then B2
B2. 90sec @ 80-90% effort
avg burpees from A2
9 kb swings
max calorie Assault Bike until time expires
rest 90sec, then back to B1, x 2
C. post WOD recovery
Day 4
WOD 190103
warm-up – Coach’s Choice
A. Partner WOD
Complete workload for time
*only one partner can be working… the other is resting
**workload must be completed as a chipper
2000m row
500 jump rope reps
100 barbell g2oh… barbells nte 95… coed teams must use same bar
50 k2e
B. post WOD recovery
Day 5
190104
warm-up – Coach’s Choice
A. EMOM 16:00
1) 7-10 kb swings… nte 32kg/24kg
2) 7-10 high box jumps
3) 150m/100m row
4) power clean cluster… nte 135/95 – 2. 2. 2, step over bar @ dots
rest to 20:00 on timer, then B
B. 4 rounds @ 90% effort… barbells @ 100% of what was used in “A”… capped @ 10:00
5 shoulder to overhead
15 burpees
25 wall balls
C. post WOD recovery
Day 6
WOD 190105
WOD – Coach’s Choice
