Day 1
WOD 200127
warm – up – Coach’s Choice
A. 1 set every 3min for 5 total sets… work @ 0:00, 3:00, 6:00, 9:00, 12:00
1 power clean + 2 front squats + 3 push jerks + FLR to top of minute
rest to 18:00 on timer, then B
B. EMOM 12:00
3 burpees
4 bjsd… 24”/20”
5 kb swings… 24kg/16kg
(do all of the work in the minute… this is pass/fail… if you miss a minute, reduce reps by 1 and start again at top of next minute)
C. post WOD recovery
Day 2
WOD 200128
warm-up – Coach’s Choice
DB Tuesday!
A. Complete workload @ aerobic flow pace… dumbbells nte 50/35
30:00 @ 80-90% effort
2-4-6-8-10-12-14-16-18-20… and so on, until time expires
db power snatch (total reps, alternate arms)
db goblet squat
db hang clean & jerk (total reps, alternate arms)
db goblet lunges (total reps, alternate legs
calories – row/bike/ski
B. post WOD recovery
Day 3
WOD 200129
warm-up – Coach’s Choice
A1. 1:00 workload @ high intensity… barbells nte 115/75
8cal/6cal bike sprint + 9 hang power cleans + burpees over bar until time expires
rest to 4:00 on timer, then A2
(A1 @ 0:00, 8:00, 16:00, 24:00)
A2. 1:00 workload @ high intensity… barbells nte 115/75
5 t2b/hkr + 9 shoulder to overhead + row calories until time expires
rest to 8:00 on timer, then back to A1
(A2 @ 4:00, 12:00, 20:00, 28:00)
B. post WOD recovery
Day 4
Partner WOD 200130
warm-up – Coach’s Choice
A. Crazy Eights
AMRAP 8:00
8 wall balls
8 db g2oh
8 calorie bike
Rx’d… M-20# @ 10’, F-14# @ 9’… M-50#, F-35#
Scaled/55+… M-14# @ 10’, F-10# @ 9’… M-35#, F-20#
WOD Format:
Athletes must rotate movements for 8:00… partner 1 does wall balls, partner 2 does db g2oh, partner 1 bikes and that completes round 1; then partner 2 does wall balls, partner 1 does db g2oh, partner 2 bikes… and so on for total reps in 8:00.
rest to 15:00 on timer, then B
B. Complete workload for time… capped @ 15:00
buy-in – 2500m partner row… athletes must switch every 250m… then,
100 burpee box jumps/step-ups… you go, I go format… 1 rep at a time
cash-out = same as buy-in!
C. post WOD recovery
Day 5
WOD 200131
warm-up – Coach’s Choice
A. EMOM 10:00
evens – farmer’s carry down & back + FLR to top of minute
odds – overhead plate carry down & back + FLR to top of minute
rest to 15:00 on timer, then B
B. Complete chipper for time… capped @ 15:00
150 Russian kb swings… nte 24kg/16kg
100 double unders/singles
50 goblet squats… nte 24kg/16kg
25 pull-ups/ring rows
12 barbell clean to overhead… nte 115/75
C. post WOD recovery
Day 6
WOD 200201
WOD – Coach’s Choice
