141025 Saturday
Day 6WOD 141025 warm-up – Coach’s Choice WOD – Coach’s Choice ROCK THE WOD 2 333A Route 46 West, Fairfield, NJ
October 2014
141023 Thursday
Day 4WOD 141023 warm-up – Coach’s Choice A1. hrpu 8.8.8.8, rest 30 secA2. empty barbell strict press 6.6.6.6, rest 30 secA3. ring dips 4.4.4.4, rest 3:00, x 2-rest accordingly-B. 3 rounds not for time of:400m run8-12 bodyweight deadlifts
141022 Wednesday
Day 3WOD 141022 warm-up – Coach’s Choice A. AMRAP in 3:00 @ 85% effort6 kb swings – 24kg/16kg8 goblet squats – 24kg/16kg -rest 2:00- B. AMRAP in 3:00 @ 85% effort6 hang power snatch – 75/458 box jump over – 24”/20” -rest 2:00- C. AMRAP in 3:00 @ 85% effort6 calorie row8 burpees -rest 7:00,
141021 Tuesday
Day 2WOD 141021 warm-up – Coach’s Choice A. 12:00 EMOMevens – 4-6 cgbp @ 30X1odds – 6-8 med ball clean wall ballsB. 12:00 EMOMevens – 2 tgu, tough, 1 rep each armodds – 9-12 k2e – OR – 12-15 abmat sit-upsC. 12:00 EMOMevens – 15-20 squatsodds – 12-18 pull-ups – OR – 4-6 ring or
141020 Monday
Day 1WOD 141020 warm-up – Coach’s Choice A1. single arm strict press @ 30X1, 5-6 each arm, rest 30 secondsA2. ring row @ 51X1, 5-6, rest 3min, x 3-rest accordingly-B. power clean 2.2.2.2, rest 15sec @ dots, rest 3min, x 2C. power clean 1.1.1.1, rest 15sec @ dots, rest 2min, x 2-rest accordingly-D. 5:00 AMRAP
