Day 1
WOD 220110
Warm-up – Coach’s Choice
A1. 6 goblet split squats each leg… rest to top of minute, then A2
A2. AMRAP 30sec – strict/weighted pulling reps… rest to 3:00, then back to A1, x 4
Rest 3:00 after 4th set, then B
B. AMRAP 3:00 @ 90% effort
150m row/ski
9 bjsd/step-ups… 24”/20”
6 clean & jerks… nte 115/75
Rest 2min, then C
C. AMRAP 3:00 @ 90% effort
25 double unders/50 singles
8 wall balls
4 db power snatch… nte 75/50
Rest 2min, then D
D. AMRAP 5:00 @ testing effort
150m row/ski
9 bjsd/step-ups… 24”/20”
6 clean & jerks… nte 115/75
25 double unders/50 singles
8 wall balls
4 db power snatch… nte 75/50
E. post WOD recovery
Day 2
WOD 220111
Warm-up – Coach’s Choice
A. 1 set every 3:00, x 10… 90sec work/90sec rest format
*3 squat snatch – OR – 3 squat clean thrusters
3-5 muscle-ups – OR – 5-7 pull-ups (c2b)
Max calories until time expires… apparatus is Athlete’s Choicd
*build barbell load ever other set
B. post WOD recovery
Day 3
WOD 221112
Warm-up – Coach’s Choice
A. 6. 6. 6. 6. 6. – dumbbell chest press
@ dots… 10 loaded single leg squats
(6 + dots every 3min)
Rest 3min after 5th set, then B
B. Complete workload for time… 12:00 cap
20 alternating single arm devil’s press… nte 50/35
Then…
21-15-9
Empty barbell ohs
Burpees
Then…
30 alternating db hang clean & jerks… nte 50/35
C. post WOD recovery
Day 4
WOD 220113
Aerobic Repeats + ROMWOD
A. 6 x 3:00 on apparatus of choice… rest 1:30 b/t sets
Work @ 90% aerobic effort
B. ROMWOD
Day 5
WOD 220114
Warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort
9 t2b
7 hang power cleans (95/65)
5 front squats (95/65)
3 bjsd (24”/20”)
Rest to 7:00, then B
B. 3 sets @ 80-90% effort
9 bjsd
7 t2b
5 hang power cleans
3 front squats
Rest to 14:00, then C
C. 3 sets @ 80-90% effort
9 front squats
7 bjsd
5 t2b
3 hang power cleans
Rest to 21:00, then D
D. 3 sets @ 80-90% effort
9 hang power cleans
7 front squats
5 bjsd
3 t2b
E. post WOD recovery
Day 6
WOD 220115
WOD – Coach’s Choice
