Day 1
WOD 191230
warm-up – Coach’s Choice
A1. 4/4 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2
A2. 4 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
15 bjsd… nte 24”
12 shoulder to overhead… nte 115/75
9 t2b/hkr
C. post WOD recovery
Day 2
WOD 191231
Morning Hours Only!
Happy New Year’s Eve
warm-up – Coach’s Choice
A. “Barbara”
5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 minutes rest b/t sets
B. post WOD recovery
Day 3
200101
Happy New Year
Day 4
WOD 200102
warm-up – Coach’s Choice
A1. 4 RFESS each leg @ 30X1 tempo… rest 30sec, then A2
A2. 4 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. Partner EMOM
EMOM 10:00
3 ground to overhead + max meters
Rx’d… M-135#, F-95#
Scaled/55+… M-105#, F-70#
WOD Format:
Athlete 1 works @ minutes 0:00, 2:00, 4:00, 6:00, 8:00
Athlete 2 works @ minutes 1:00, 3:00, 5:00, 7:00, 9:00
Score = total meters rowed in 10:00
rest to 25:00 on timer, then C
C. Partner AMRAP
50 bar-facing burpees… you go, I go format (1 rep each)
partner deadlifts until time expires… nte 225/155
D. post WOD recovery
Day 5
WOD 200103
warm-up – Coach’s Choice
A1. 5 x 1 set every 2:00 of:
3 unbroken power cleans @ 70% of 3RM (from 191223) + 10 wall balls
(work @ 0:00, 2:00, 4:00, 6:00, 8:00)
A2. 5 x 1 set every 2:30 of:
2 unbroken power cleans @ 85% of 3RM + 10 wall balls
(work @ 10:00, 12:30, 15:00, 17:30, 20:00)
A3. 5 x 1 set every 3:00 of:
1 power clean + 15 wall balls… build to 1RM
(work @ 22:00, 25:00, 28:00, 31:00, 34:00)
B. post WOD recovery
Day 6
WOD 200104
WOD – Coach’s Choice
