161014 Friday
Day 5WOD 161014
October 2016
161013 Thursday
Day 4WOD 161013 warm-up – Coach’s Choice A. 8 x 30/30 row @ 80% effortrest as needed, then BB. “Helen”3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-upsC. post WOD body maintenance
161012 Wednesday
Day 3WOD 161012 warm-up – Coach’s Choice A. 15:00 workload… 5 x 5 cgbp, all 5 sets @ finishing weight from 1610045. 5. 5. 5. 5. – 10 RFESS each leg @ dots… self loadedrest to 20:00 on timer, then BB. EMOM 20:00 **(first two AM heats do 15:00 EMOM)**minute 0, 4, 8, 12, 16
161011 Tuesday
Day 2WOD 161011 warm-up – Coach’s Choice A1. 4 strict pulling reps… weighted, strict tempo or negativepulling strength @ 0:00, 4:00, 8:00, 12:00, 16:00A2. 10sec AD sprint @ 100% effortsprint @ 2:00, 6:00, 10:00, 14:00, 18:00rest to 24:00 on timer, then BB. complete workload @ high intensity… barbells not to exceed 75/55… capped @ 11:0021-15-9hang
161010 Monday
Day 1WOD 161010 warm-up – Coach’s Choice A. 15:00 workload… 5 x 5 deadlifts, all 5 sets @ finishing weight from 1610065. 5. 5. 5. 5. – 30sec FLR + 5 high box jumps @ dotsrest to 20:00 on timer, then BB. 1 set @ 90% effort… capped @ 10:00100 air squats75 double unders (x2
