161020 Thursday
Day 4WOD 161020
October 2016
161019 Wednesday
Day 3WOD 161019 warm-up – Coach’s Choice A1. AMRAP (-1) each arm, single arm row… choose a weight that won’t exceed 10-12 reps, rest to top of minute, then A2A2. hang power snatch cluster – 3. 3. 3. 3. 3, rest 10sec @ dots… barbells not to exceed 105/70A1 @ 0:00, 4:00, 8:00rest to 15:00
161018 Tuesday
Day 2WOD 161018 warm-up – Coach’s Choice A. 15:00 workload… cgpb… first set @ weight from 161012… build bar each set5. 4. 3. 2. 1. – 10 self-loaded RFESS @ dotsrest to 20:00 on timer, then BB. AMRAP 10:00 @ 80-90% effort5 db thrusters 65/4510 calorie row/bike15 double unders (x3 singles)C. post WOD body maintenance
161017 Monday
Day 1WOD 161017 warm-up – Coach’s Choice A. EMOM 10:001 squat clean + 2 push jerks + 4 front rack lungesrest to 15:00, then BB1. 8 x tabata kb swings, rest 10sec then B2B2. 8 x tabata burpees, rest 10sec then B3B3. 8 x tabata pull-ups, rest 10sec then B4B4. 8 x tabata b2b squatsC.
161014 Friday
Day 5WOD 161014 warm-up – Coach’s Choice Friday LSD (Long Slow Distance)A. AMRAP 30:00 @ 80% effort200’ farmer’s carry6 man-makers – OR – 15 burpees10 calorie row/bike6 wall climbs – OR – 12 inchworm push-ups10 calorie bike/row12 wall ballsB. post WOD body maintenance
