October 2013

Day 6WOD 131026 “Jani-Ro”AMRAP in 10:00 of:10 wall balls10 burpees10 kb swings    

Day 5WOD 131025 warm-up – Coach’s Choice complete the following workload for total time…L1 – 95/65, L2 – 115/75, Rx’d – 135/95 15-12-9deadlifts wall balls – 20/14 @ 10’ target -50 double unders (150 singles)- 12-9-6power cleanst2b -50 double unders (150 singles)- 9-6-3thrusterspull-ups -50 double unders (150 singles)-   OR, do this: For time:row 2003mon

Day 5WOD 131025   Happy 10th Anniversary Brielle and Steve!!!     Happy (early) Birthday Ric!!!    

Day 4WOD 131024 warm-up – Coach’s Choice AMRAP in 10:00 of:10 calorie row10 double unders -rest 2:00- For time:1-2-3-4-5-6-7-8-9-10 – kb swings – 24kg/16kg10-9-8-7-6-5-4-3-2-1 – goblet squats – 24kg/16kg

Day 4WOD 131024      

Day 3WOD 131023 warm-up – Coach’s Choice today’s workload will incorporate a snatch/ohs complex… a 1 power snatch leading to 2 ohs 12:00 to build up to heavy snatch complex (1 power snatch into 2 ohs) -5:00 rest… take 20# off your barbell!- WOD…6 rounds of:2:00 – 2 snatch complex + max effort hrbbj –

Day 3WOD 131023      

Day 2WOD 131022 warm-up – Coach’s Choice EMOM for 20:00 of:150m row on the evens10 ghd sit-ups or 20 abmat sit-ups on the odds @ 20:00…For time:50 wall balls – 20/14 @ 10’ target50 pull-ups

Day 2WOD 131022   Happy Birthday JoeB!!!

Day 1WOD 131021 warm-up – Coach’s Choice 5 rounds of::30 – burpees (no hand release):30 – rest(no score, just do the work) @ 5:00…10:00 to build a 3RM of hang power clean & jerk (unbroken) -take 5-7:00 to set up barbells at 75%- WOD…AMRAP in 15:00 of:5 hang power clean & jerk10 ring dips30 squats