October 2018

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 […]

Day 6WOD 181020 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 181019 5:30pm Oly Class

Day 5WOD 181019 warm-up – Coach’s Choice A. Complete workload for time… barbells not to exceed 75/551-2-3-4-5-6-7-8-9-10hang power snatchpull-ups then… 25 bjsd – 24”/20” then… 10-9-8–7-6-5-4-3-2-1ohs – OR – front squathrpuB. post WOD recovery

Day 4WOD 181018

Day 4WOD 181018 warm-up – Coach’s Choice A. 4 x 90sec workload @ 90% effort, rest 90sec b/t sets@ 0:00, 3:00, 6:00, 9:00…150m/100m row + 10 burpees + max reps db power snatch until time expires… 50/35(larger heats can partner up… one works while the other rests)rest to 18:00 on timer, then B… during rest

Day 3WOD 181017

Day 3WOD 181017 warm-up – Coach’s Choice (week 2)A1. 8 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 8 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (8-6-4)(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. Complete

Day 2WOD 181016

Day 2WOD 181016 warm-up – Coach’s Choice A. CGBP – 8. 6. 4. (week 2)10 loaded step-ups (2 risers), total reps, alternate legs… load is athlete’s choicebench 8’s @ 0:00, bench 6’s @ 3:00, bench 4’s @ 6:00rest to 10:00 on timer, then BB. EMOM 6:00evens – 10 db power snatch, total reps, alternate arms…