190914 Saturday
Day 6WOD 190914 WOD – Coach’s Choice Happy Birthday Matty!!! Happy Birthday Mark!!!
September 2019
190913 Friday
Day 5WOD 190913Repeat WOD 170120 warm-up – Coach’s Choice A. 0:00-10:00 on timer… accumulate 8-10 heavy sled pushes@ 12:00 on timer, start BB. EMOM 10:00evens – 50 double unders – OR – :40 jumping ropeodds – 7-10 burpees@ 24:00 on timer, start CC. AMRAP 6:00 @ 80-90% effort3 wall climbs (x2 inchworm push-ups)6 pull-ups12 overhead
190912 Thursday
Day 4Partner WOD 190912 warm-up – Coach’s Choice A. Partner FGB… Championship Bout!!5 sets… Athletes are to rotate every minute1:00 – wall balls1:00 – sdhp (75/55)1:00 – bjsd (20”)1:00 – push press (75/55)1:00 – row for calories1:00 – rest (FLR!!)B. post WOD recovery
190911 Wednesday
Day 3 WOD 190911Repeat WOD 170118 warm-up – Coach’s Choice A. EMOM 20:001) 10-15 ghd sit-ups (20 abmats)2) 10 deficit reverse lunges… load w/dumbbells3) 10-15 back/hip extensions4) 10 step-ups… load w/dumbbellsrest to 25:00 on timer, then BB. 3 sets @ 90% effort6 tgu… load not to exceed 55/35 (total reps, alt arms)12 Russian kb swings… 32kg/24kg24
190910 Tuesday
Day 2WOD 190910Repeat WOD 170117 warm-up – Coach’s Choice A. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t setsrest to 10:00 on timer, then BB. EMOM 5:00snatch complex – 1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch-OR-clean complex – 1 power clean + 1 hang squat clean +
