Day 1
WOD 190107
warm-up – Coach’s Choice
A1. 10 shoulder to overhead… rest 30sec, then A2
A2. 10 dumbbell deadlifts… rest 30sec, then A3
A3. 10 strict/weighted ring rows… rest 30sec, then A4
A4. 10 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 6:00, 12:00)
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 90% effort… score = total calories
30sec row/bike/ski – max calories
12 clean to overhead… nte 95/65
8 bjsd… nte 30”/24”
30sec FLR
C. post WOD recovery… 2min Sampson stretch each side
Day 2
WOD 190108
warm-up – Coach’s Choice
A1. 10 front rack lunges… rest 30sec, then A2
A2. AMRAP 30sec – strict/weighted push-ups… rest 30sec, then A3
A3. 20 unbroken kb swings… rest to 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)
rest to 18:00 on timer, then B
B. 3 sets for time… capped @ 12:00
30 wall balls
30 db power snatches, total reps, alternate arms… nte 50/35
60 double unders
C. post WOD recovery… 5:00 foam roll quads & lower legs
Day 3
WOD 190109
warm-up – Coach’s Choice
A. 7 x 1:00 burpees @ 80-90% effort, rest 1:00 b/t sets
rest to 18:00 on timer, then B
B. 7 sets @ 90% effort… capped @ 15:00
12 db hang clean & jerks (6/6)… nte 50/35
12 pull-ups – OR – 5 ring muscle-ups
C. post WOD recovery… 5:00 stretching upper body/arms
Day 4
WOD 190110
warm-up – Coach’s Choice
Partner WODThursday!
A. AMRAP 30:00
distance – row/bike/ski
rounds – 6 kb swings + 12 push-ups + 18 squats
*athlete A rows while athlete B performs 1 round of triplet, then athletes switch
*add 1 round of triplet each set, each athlete
B. post WOD recovery
Day 5
WOD 190111
warm-up – Coach’s Choice
A. Extension of warm-up
6 x 30/30 row/bike/ski… increased effort each set
B. 6:00 – 15:00 on timer…clear floor & prep barbells for C
C. 5 sets @ 90% effort… barbells nte 155/105… capped when class ends
12 deadlifts
9 hang power cleans
6 shoulder to overhead
1 rope climb… +1 rep each round
(sub for 1 rope climb = 1 climb floor to standing + 3 k2e from rope)
Day 6
WOD 190112
WOD – Coach’s Choice
