Day 1WOD 180910 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 13:00 on timer, then BB. Complete workload @ 90% effort… capped @ 5:0012-9-6kb swings… […]
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Day 5WOD 180907 warm-up – Coach’s Choice A. EMOM 5:003 squat snatches – OR – 3 squat cleans(touch-n-go reps… build your bar to a comfortable weight over 5 sets)rest to 10:00 on timer, then BB. Complete workload for time:1. 2. 3. 4. 5. 4. 3. 2. 1.squat snatch – OR – squat clean… barbell @
Day 4WOD 180906 warm-up – Coach’s Choice A. Choose a workload you love and execute it for time!Option 11500m row60 back squats @ 135#/95#30 shoulder to overhead @ 135#/95# Option 23mile Assault Bike60 overhead lunges (in space, not walking) @ 45#/25#30 hrpu Option 31.5mile run100 air squats50 db g2oh @ 50#/35# B. post WOD recovery
Day 3WOD 180905Bring-A-Friend Day! warm-up – Coach’s Choice A1. AMRAP 1:00 – kb sdhp… rest 1min, then A2A2. AMRAP 1:00 – bjsd/step-ups… rest 1min, then A3A3. AMRAP 1:00 – goblet squats… rest 1min, then back to A1, x 2rest to 16:00 on timer, then BB1. AMRAP 1:00 – row calories… rest 1min, then B2B2. AMRAP
Day 2WOD 180904 warm-up – Coach’s Choice A. EMOM 6:00evens – 10 strict/weighted pulling repsodds – 10 dumbbell deadliftsrest to 7:00 on timer, then BB. AMRAP 3:00 @ high intensityburpees to targetrest to 15:00 on timer, then CC. EMOM 5:00… choose a complex and build your bar over 5 sets1 power snatch + 1 hang
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