Day 1
WOD 201207
Warm-up – Coach’s Choice
A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2
A2. 10 barbell strict press (no racks… subtract 2 reps each set)… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
@ 12:00, start B
B. 100 air squats for time
Rest to 20:00 on timer, then C
C. 3 sets @ 90% effort
10/10 db hang clean & jerks… nte 50/35
15cal row/bike/ski
20 burpees
D. post WOD recovery
Day 2
WOD 201208
Warm-up – Coach’s Choice
A. 1 set every 90sec, x 5… barbells nte 135/95
2 squat cleans + 10 step-ups
@ 9:00, start B
B. 1 set every 90sec, x 5… barbells nte 135/95
2 thrusters + 10 pull-ups/ring rows
rest to 20:00, then C
C. AMRAP 10:00 @ 90% effort
4 squat clean thrusters
10 step-ups
10 pull-ups/ring rows
D. post WOD recovery
Day 3
WOD 201209
Warm-up – Coach’s Choice
A. 1 set every 4:00, x 5… work @ high intensity
20sec sprint… row/bike/ski
15 wall balls
10 db power snatches… nte 50/35
5 burpees over db (lateral hops or step-overs)
Rest to 25:00, then B
B. Core Holds
1:00 – SB
1:00 – FLR
1:00 – SB
1:00 – overhead hold with db from A
1:00 – wall sit
C. post WOD recovery
Day 4
WOD 201210
Aerobic Repeats + ROMWOD + Open Gym
Warm-up – Coach’s Choice
A. 20min row/ski with stroke rate changes every 2min…
22, 24, 26, 24, 22, 24, 26, 24, 22, 24
B. ROMWOD
Day 5
WOD 201211
Warm-up – Coach’s Choice
A. 1 set every 3min, x 3
6 unbroken power cleans
10 wall balls
5 burpee box jumps/step-ups @ 20”
Rest to 10:00, then B
B. 1 set every 3min, x 3
5 unbroken power cleans
10 wall balls
5 burpee pull-ups
Rest to 20:00, then C
C. 1 set every 3min, x 3
4 unbroken power cleans
10 wall balls
10 bar-facing burpees
D. post WOD recovery
Day 6
WOD 201212
WOD – Coach’s Choice
