161031 Monday
Day 1WOD 161031 Happy Halloween!!!
October 2016
161031 Monday
Day 1WOD 161031 warm-up – Coach’s Choice A. 18:00 workload… touch and go power cleans… build bar each set… set 1 @ 90% of 6RM from last week… not for time5. 5. 5. 5. 5. 5. – 8 wall balls @ dotsrest to 23:00 on timer, then BB. 3 sets @ high intensity… capped @
161028 Friday
Day 5WOD 161028 warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort… sprint every 2:000:00, 2:00, 4:00, 6:00, 8:00, 10:00 rest to 15:00 on timer, then BB. 12:00 workload… touch and go (unbroken) hang power snatches… build bar each set… not for time6. 6. 6. 6. 6. – 5 box jumps
161027 Thursday
Day 4WOD 161027 warm-up – Coach’s Choice A1. 30sec SB, rest 30sec then A2A2. 30sec SB, rest 30sec then A3A3. 30sec wall sit, rest 30sec then back to A1, x 3rest as needed, then BB. 6 sets @ 80-85% effort15 Russian kb swings – 32kg/24kg10 goblet lunges10 burpeesrest 30sec b/t setsC. post WOD body maintenance
161026 Wednesday
Day 3WOD 161026 warm-up – Coach’s Choice A. EMOM 20:00minute 0, 4, 8, 12, 16 – 6-8 single arm push pressminute 1, 5, 9, 13, 17 – 6-8 single arm push pressminute 2, 6, 10, 14, 18 – FLRminute 3, 7, 11, 15, 19 – 20sec row sprint rest to 25:00, then BB. AMRAP 5:00
