181005 Friday
Day 5WOD 181005 5:30pm Oly Class
October 2018
181004 Thursday
Day 4WOD 181004 warm-up – Coach’s Choice A. 30:00 @ 80-90% effort – row/bike/ski for max calories@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00 – execute 1 set of:right arm – 1 db power snatch + 1 thruster + 1 hang clean & jerk + 4 overhead lungesleft arm – 1 db
181003 Wednesday
Day 3WOD 181003 warm-up – Coach’s Choice A. CGBP – 9. 7. 5. 5/5 loaded step-ups @ dots (2 risers or four 45#bumpers)bench 9’s @ 0:00, bench 7’s @ 3:00, bench’s @ 6:00rest to 10:00 on timer, then BB. 8 x 30/30 row/bike/ski… increased effort each setrest to 23:00 on timer, then CC. 3 sets @
181002 Tuesday
Day 2WOD 181002 warm-up – Coach’s Choice A. Overhead Squats – 9. 7. 5.30sec forearm plank @ dotssquat 9’s @ 0:00, squat 7’s @ 3:00, squat 5’s @ 6:00rest to 10:00 on timer, then BB. EMOM 6:00evens – 6 db g2oh, total reps, alternate arms… load is athlete’s choiceodds – 6-8 single arm row each
181001 Monday
Day 1WOD 181001 warm-up – Coach’s Choice A1. 9 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 9 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (9-7-5)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens
