September 2019

Day 1WOD 190909Repeat WOD 170116 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190902A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. AMRAP 6:00 @ 80-90% effort… barbells not to exceed 95/655 strict press10 t2b/k2e/hkr15 bjsd/step-ups… boxes not to […]

Week of 190909 Preview Happy Birthday Pete!!!

Day 1WOD 190909Repeat WOD 170116 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190902A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. AMRAP 6:00 @ 80-90% effort… barbells not to exceed 95/655 strict press10 t2b/k2e/hkr15 bjsd/step-ups… boxes not to

Day 6WOD 190907 WOD – Coach's Choice Happy Anniversary Neills!! Happy Birthday Mike J!!!

Day 5WOD 190906Repeat WOD 170113Repeat WOD 160114 Fitness Outside of the Shed…

Day 5WOD 190906Repeat WOD 170113Repeat WOD 160114 warm-up – Coach’s Choice A. 20 tgu, tough… not for timerest as needed, then BB. AMRAP 20:00 @ 80-90% effort… barbells not to exceed 75/552000m row30 shoulder to overhead1000m row15 shoulder to overhead500m row10 burpees over rowerC. post WOD body maintenance

Day 4Partner WOD 190905

Day 4Partner WOD 190905 warm-up – Coach’s Choice A. For Time… Buy-in… 100 burpee box jumps… you go, I goThen,As a team, complete 75 t2b + 30 tgu… both athletes can be working at same timeCash-out… 10 sets (5 sets each… you go, I go)150m row + 10 (5/5) db hang clean & jerkB. post WOD

Day 3WOD 190904Repeat WOD 170111 Bring-A-Friend!!!

Day 3WOD 190904Repeat WOD 170111Bring-A-Friend warm-up – Coach’s Choice A. EMOM 9:001. 6-8 db chest press2. 10 strict ring row3. 6 db g2oh, total reps, alt armsB. EMOM 5:0050 double unders – OR – 40sec of jumping rope@ 15:00 on timer, immediately start CC. complete workload as fast as possible100 wall balls… perform 5 ring