Day 1
WOD 190121
warm-up – Coach’s Choice
A1. 6 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 4:30 on timer, then back to A1, x 3… (A1 @ 0:00, 4:30, 9:00)
rest to 17:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 13:00
500m/450m row/ski – OR – 25cal/20cal bike
21 db shoulder to overhead… nte 50/35
12 pull-ups
C. post WOD core holds… accumulate 5:00 of core holds
Day 2
WOD 190122
warm-up – Coach’s Choice
A. 5 x 20sec row sprint… 95% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00
rest to 14:00 on timer, then B
B. Complete workload for time… capped @ 4:00
12-9-6
sdhp… nte 95/65
bjsd… nte 24”/20”
burpees
@ 20:00 on timer, start C
C. Repeat “A”
D. post WOD recovery
Day 3
WOD 190123
warm-up – Coach’s Choice
A1. 6 shoulder to overhead… rest 30sec, then A2
A2. 6 dumbbell deadlifts… rest 30sec, then A3
A3. 6 strict/weighted ring rows… rest 30sec, then A4
A4. 6 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)
rest to 17:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
9 wall balls
7 kb swings… nte 24kg/16kg
5 t2b
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
5 pull-ups
7 deadlifts… barbell from “A1”
9 wall balls
D. post WOD recovery… 5:00 foam roll
Day 4
WOD 190124
warm-up – Coach’s Choice
Partner WOD Thursday!
Complete 850 reps for time… capped @ 30:00
*Partition as desired
**Only one athlete working at a time
***Team must complete 20 double unders after completing each piece
150cal row
150 push-ups
150 overhead lunges… 45/25
150 db snatches… 50/35
150 air squats
Day 5
WOD 190125
Repeat WOD 170110
Repeat WOD 160121
warm-up – Coach’s Choice
A. 1 set @ 85-95% effort
500m row
20 kb swings – Athlete’s Choice
rest to 6:00 on timer, then B
B. 1 set @ 85-95% effort
400m row
25 bjsd – 24”/20”
rest to 12:00 on timer then C
C. 1 set @ 85-95% effort
300m row
30 shoulder to overhead… do not exceed 95/65
rest to 18:00 on timer, then D
D. 1 set @ 85-95% effort
200m row
20 burpees over erg
20 air squats
E. post WOD body maintenance
Day 6
WOD 190126
WOD – Coach’s Choice
