September 2019

Day 4Partner WOD 190919Repeat WOD 170126 Happy Birthday Al!!!

Day 4Partner WOD 190919Repeat WOD 170126 warm-up – Coach’s Choice A. EMOM 10:00… Both athletes working at same time… one is doing evens, while the other does oddsevens – 10 db curl & press, total reps, alt armsodds – 30sec SB each siderest to 15:00 on timer, then BB. “Helen” in a boat3 rounds for

Day 3WOD 190918Repeat WOD 1701125

Day 3WOD 190918Repeat WOD 1701125 warm-up – Coach’s Choice Rx’d boxes – 24”/20”Rx’s recovery – row @ warm-up/cool-down paceBarbells not to exceed 95/65 for all setsA. 3 sets @ 90% effort… 15 bjsd/step-ups – 24”/20”12 shoulder to overhead9 t2b/k2e/hkrrest to 10:00 on timer, then BB. 3 sets @ 90% effort… 15 shoulder to overhead12 t2b/k2e/hkr9 bjsd/step-upsrest to

Day 2WOD 190917Repeat WOD 170124

Day 2WOD 190917Repeat WOD 170124 warm-up – Coach’s Choice A. EMOM 8:00evens – 10sec AD sprintodds – 50 double unders – OR – 40sec jump ropeB. EMOM 8:00evens – 8 RFESS each leg, self loadedodds – 6-8 single arm row each armC. EMOM 8:00evens – 10sec AD sprintodds – power clean cluster @ 60% 1RM

Day 1WOD 190916Repeat WOD 170123 Happy Birthday Anthony!!!

Day 1WOD 190916Repeat WOD 170123 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190909A2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pacerest to 15:00 on timer, then BB. complete workload @ high intensity… barbells @ 100% of “A1”9-7-5deadliftspull-upsburpees over barrest to 25:00 on timer,

Day 1WOD 190916Repeat WOD 170123 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190909A2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pacerest to 15:00 on timer, then BB. complete workload @ high intensity… barbells @ 100% of “A1”9-7-5deadliftspull-upsburpees over barrest to 25:00 on timer,

Rest Day Week of 190916 Preview