Day 1
WOD 191216
warm-up – Coach’s Choice
A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2
A2. 8 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 12:00 on timer, then B
B. EMOM 6:00
evens – 10-12 heavy Russian kb swings
odd – 8-10 high box jumps
rest to 22:00, then C
C. Complete workload for time… capped @ 8:00
24-18-12
db power snatches… 50/35
wall balls
burpees
D. post WOD recovery
Day 2
WOD 191217
warm-up – Coach’s Choice
A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2
A2. 6 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. EMOM 15:00
1) 12-15cal row/ski
2) 12-15 t2b/k2e/hkr
3) wall sit to :50
C. post WOD recovery
Day 3
WOD 191218
warm-up – Coach’s Choice
A1. 2 x 1 set every 2:30 of:
4 unbroken power cleans @ 70% of 5RM (from 191209) + 15 wall balls
(work @ 0:00, 2:30, 5:00)
A2. 2 x 1 set every 2:30 of:
4 unbroken power cleans @ 80% of 5RM (from 191209) + 15 walls balls
build bar each set… establish 5RM
(work @ 7:30, 10:00, 12:30)
A3. 4 x 1 set every 3min of:
4 unbroken power cleans + 15 wall balls
(work @ 15:00, 18:00, 21:00)
@ 25:00 on timer, start C
C. AMRAP 5:00
double unders/singles
*execute 5 pull-ups/ring rows EMOM, starting @ 25:00
D. post WOD recovery
Day 4
Partner WOD 191219
warm-up – Coach’s Choice
A. Complete workload for time… capped @ 30:00
partner buy-in – 150 kb swings… then,
100 overhead lunges – 45/25
100cal row/ski
100 burpees over partner (holding forearm plank)
partner cash-out – 150 air squats (partner holds wall sit)
B. post WOD recovery
Day 5
WOD 191220
warm-up – Coach’s Choice
A. 5 x 1 set every 5min… work @ 90% effort
1 rope climb (sub = 5 pull-ups/ring rows)
5 high box jumps
10 unbroken shoulder to overhead… nte 135/95
15 med ball cleans
30 double unders/singles
(work @ 0:00, 5:00, 10:00, 15:00, 20:00)
rest to 27:00 on timer, then B
B. AMRAP 3:00… empty tanks
calories – row/bike/ski
C. post WOD recovery
Day 6
WOD 191221
WOD – Coach’s Choice
