Day 1
WOD 191202
warm-up – Coach’s Choice
A1. 6 RFESS each leg @ 30X1 tempo… rest 30sec, then A2
A2. 10 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 11:00 on timer, then B
B. EMOM 6:00
odds – AMRAP 30sec – strict push-ups
evens – AMRAP 30sec – strict ring rows
rest to 22:00 on timer, then C
C. 1 set for time… capped @ 8:00
100 air squats
50 burpees
25 bjsd @ 24”/20”
D. post WOD recovery
Day 2
WOD 191203
warm-up – Coach’s Choice
A. 5 x 1 set every 3min of:
6 unbroken power cleans + 15 wall balls
build bar each set… work toward 6RM power clean
(work @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
18cal/15cal row/ski
6/6 single arm db shoulder to overhead… nte 50/35
30sec FLR
C. post WOD recovery
Day 3
WOD 191204
Bring-A-Friend
warm-up – Coach’s Choice
A. AMRAP 6:00
9 russian kb swings
12 step-ups
15 double unders/25 singles
rest to 9:00 on timer, then B
B. AMRAP 6:00
15 burpees
12 overhead lunges
9 kb sdhp
rest to 18:00 on timer, then C
C. AMRAP 5:00
9 russian kb swings
12 step-ups
15 double unders/25 singles
rest to 26:00 on timer, then D
D. AMRAP 6:00
15 burpees
12 overhead lunges
9 kb sdhp
E. post WOD recovery
Day 4
Partner WOD 191205
warm-up – Coach’s Choice
A. AMRAP 10:00
5 pull-ups
10 push-ups
15 squats
-One athlete on the AMRAP, one athlete on an apparatus accumulating calories
-Athletes switch every round of AMRAP
rest 5:00, then B
B. AMRAP 10:00
partner 1 – 10cal row/bike/ski
partner 2 – 10 db g2oh… 50/35
C. post WOD recovery
Day 5
WOD 191206
warm-up – Coach’s Choice
A. AMRAP 20:00 @ 80-90% effort… barbells nte 135/95
15 deadlifts
12 hang power cleans
9 shoulder to overhead
6 burpees over bar
*execute 1-2 rope climbs every 2min
B. post WOD recovery
Day 6
WOD 191207
WOD – Coach’s Choice
