September 2019

Day 3WOD 190925Repeat WOD 170201 warm-up – Coach’s Choice A. EMOM 10:00evens – 5-8 cgbpodds – 150m rowB. EMOM 10:00evens – 3-5 wall climbs (6 h-r inchworm push-ups)odds – 3-5 stone to shoulderrest to 25:00 on timer, then CC. AMRAP 5:00 @ high intensity50 air squats30 bjsd @ 20”10 ring push-upsD. post WOD body maintenance

Day 2WOD 190924Repeat WOD 170131

Day 2WOD 190924Repeat WOD 170131 warm-up – Coach’s Choice Rx’d recovery = 2-3min row/bike @ warm-up/cool-down paceA. perform workload @ 80-90% effort… barbells not to exceed 135/951:00 burpees to target, then 2 rounds of:12 deadlifts9 hang power cleans6 shoulder to overheadrest to 10:00 on timer, then BB. perform workload @ 80-90% effort1:00 burpees to target,

Day 1WOD 190923Repeat WOD 170130

Day 1WOD 190923Repeat WOD 170130 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190916A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. 3 sets @ 90% effort10 t2b20 overhead lunges – 45/2512 db thrusters – 50/353 bar muscle-ups –

Day 1WOD 190923Repeat WOD 170130 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190916A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. 3 sets @ 90% effort10 t2b20 overhead lunges – 45/2512 db thrusters – 50/353 bar muscle-ups –

Rest Day Week of 190923 Preview Happy Birthday Janice!!! Happy Birthday Coach Kate!!! Happy Birthday Mary!!! Happy Birthday Coach Katie!!!

Day 6WOD 190921 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190920Repeat WOD 170127

Day 5WOD 190920Repeat WOD 170127 warm-up – Coach’s Choice A. 10:00 of sled activity… Athlete’s choice@ 15:00 on timer, go to BB. AMRAP 5:00heavy turkish get-ups, total reps, alt arms… Athlete’s Choice@ 20:00, start CC. 1 set AFAP… capped @ 10:00750m row30 power cleans @ 60% 1RM50 burpees to targetD. post WOD body maintenance