Day 1
WOD 200120
warm-up – Coach’s Choice
A1. 5 cgbp + 7 goblet squats… work to increase load from 200107… rest to 2:00 on timer, then A2
A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
rest to 18:00 on timer, then B
B. 5 sets @ 90% effort… capped @ 12:00
20 overhead lunges… 45/25
15 g2oh w/bumper plate
10 burpees to plate
C. post WOD recovery
Day 2
WOD 200121
warm-up – Coach’s Choice
A. 5 x 5 deadlifts… build as you go… work to increase load from 200106
b/t sets = 2 tgu @ tough load + 60sec FLR
deadlift @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 1 set @ 90% effort… capped @ 12:00
1000m row/ski
60 wall balls
30 clean to overhead… 95/65
C. post WOD recovery
Day 3
WOD 200122
warm-up – Coach’s Choice
A. EMOM 30:00
1) 30sec row/bike/ski
2) 10 strict db curl & press… both arms same time
3) 30sec row/bike/ski
4) 10 reverse drop lunges… total reps, alternate legs… one riser
5) 7-10 burpees
6) double unders… nte 50 reps
B. post WOD recovery
Day 4
Partner WOD 200123
warm-up – Coach’s Choice
A. Complete workload for time… cap is Coach’s Choice
200cal Assault Bike
150 hrpu
100 pull-ups/ring rows
50 partner deadlifts… nte 225/155
-partition as desired
-only one athlete moving at a time, except for partner deadlifts
B. post WOD recovery
Day 5
WOD 200124
warm-up – Coach’s Choice
A. 10 sets @ aerobic flow pace… nte 30min
15cal row/ski
10 wall balls
7 t2b
5 squat cleans – OR – squat snatches… nte 135/95
B. post WOD recovery
Day 6
WOD 200125
WOD – Coach’s Choice
