180919 Wednesday
Day 3WOD 180919 Happy Birthday Al!!!
September 2018
180919 Wednesday
Day 3WOD 180919 warm-up – Coach’s Choice A. Overhead Squats – 10. 10. 10.30sec FLR @ dotssquat @ 0:00, 3:00, 6:00rest to 10:00 on timer, then BB. 5 x 10sec bike sprints @ 100% effortsprint @ 10:00, 12:00, 14:00, 16:00, 18:00rest to 25:00 on timer, then CC. 5:00 @ max effort20 shoulder to overhead… nte
180918 Tuesday
Day 2WOD 180918 warm-up – Coach’s Choice A1. 10 strict/weighted ring rows – OR – pull-ups… rest to top of minute, then A2A2. 10 deadlifts… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. AMRAP 5:00bar-facing burpees… if you get to 50 reps
180917 Monday
Day 1WOD 180917 warm-up – Coach’s Choice A1. 10 cgbp… rest to top of minute, then A2A2. 10 weighted step-ups (5/5)… load w/dumbbells… 2 risers or 4 bumpers(45#)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens – 10 RFESS each
Week of 180917 Preview
Day 1WOD 180917 warm-up – Coach’s Choice A1. 10 cgbp… rest to top of minute, then A2A2. 10 weighted step-ups (5/5)… load w/dumbbells… 2 risers or 4 bumpers(45#)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens – 10 RFESS each
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