181026 Friday
Day 5WOD 181026 warm-up – Coach’s Choice Friday Chipper!Complete workload for time100 air squats80 calories – athlete’s choice60 db power snatches – 50/3540 bjsd – 24”/20”20 pull-ups10 wall climbs (sub=inchworm push-ups)
October 2018
181025 Thursday
Day 4WOD 181025 warm-up – Coach’s Choice Athletes can start @ A, B or CA. 3 sets @ 90% effort400m/350m row6 clean & jerk… nte 135/95rest to 10:00 on timer, then BB. 3 sets @ 90% effort20cal/15cal Assault Bike12 kb swings… nte 32kg/24kgrest to 20:00 on timer, then CC. 3 sets @ 90% effort30 wall
181024 Wednesday
Day 3WOD 181024 warm-up – Coach’s Choice A. CGBP – 7. 5. 3. (week 1)8 (no push-up) renegade rows @ dots… total reps… alternate arms… load is athlete’s choicebench 7’s @ 0:00, bench 5’s @ 3:00, bench 3’s @ 6:00rest to 10:00 on timer, then BB. 60 overhead lunges (45/25)… total reps… alternate legs (stationary…
181023 Tuesday
Day 2WOD 181023 warm-up – Coach’s Choice A. Overhead Squats – 7. 5. 3. (week 1)2 turkish get-ups @ dots… moderate loadsquat 7’s @ 0:00, squat 5’s @ 3:00, squat 3’s @ 6:00rest to 12:00 on timer, then BB. 4 x 250m/200m row, rest 1min b/t setsrest to 22:00 on timer, then CC. 6 sets
181022 Monday
Day 1WOD 181022 warm-up – Coach’s Choice (week 1)A1. 7 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 7 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (7-5-3)(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP
