Day 1
WOD 191209
warm-up – Coach’s Choice
A1. 3 x 1 set every 2:30 of:
5 unbroken power cleans @ 80% of 6RM (from 191203) + 15 wall balls
(work @ 0:00, 2:30, 5:00)
A2. 3 x 1 set every 3min of:
5 unbroken power cleans + 15 walls balls
build bar each set… establish 5RM
(work @ 8:00, 11:00, 14:00)
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 80-90%
5 strict pull-ups/ring rows
10 step-ups (24”/20”)
15 strict press… empty barbell
20 double unders/singles
C. post WOD recovery
Day 2
WOD 191210
warm-up – Coach’s Choice
A1. 6/6 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2
A2. 10 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 15:00 on timer, then B
B. 5 sets @ 90% effort
15 kb swings (24kg/16kg)
15 burpees
C. post WOD recovery
Day 3
WOD 191211
warm-up – Coach’s Choice
A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2
A2. 8 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 15:00 on timer, then B
B. 1 set @ 90% effort… capped @ 15:00
1500m row/ski
60 db power snatches… 50/35
30 bjsd… 24”/20”
15 pull-ups/ring rows
C. post WOD recovery
Day 4
Partner WOD 191212
warm-up – Coach’s Choice
A. Complete workload for time… 30:00 cap
partner buy-in – 100cal Assault Bike… then,
10 rounds… you go, I go format
10 power snatch… 75/55 (sub = power cleans)
10 burpees over bar
partner cash-out – 100cal row/ski
(teams can start or finish on apparatus of choice… but buy-in and cash-out must be different)
B. post WOD recovery
Day 5
WOD 191213
warm-up – Coach’s Choice
A. 10 x 1 set every 3:00… work @ high intensity
12 kb swings… athlete’s choice
9 wall balls
6 t2b
3 high box jumps
B. post WOD recovery
Day 6
WOD 191214
WOD – Coach’s Choice
