October 2019

Day 4Partner WOD 191031 Repeat WOD 170309   October Accomplishments!!!

Day 4Partner WOD 191031Repeat WOD 170309 warm-up – Coach’s Choice A. 100 calories – Assault Bike… work as a team to get to 100cal AFAPrest to 15:00 on timer, then B)B. AMRAP 15:00… you go, I go format for each piece (you do 5, I do 5… and so on)… barbells not to exceed 115/755

Day 3WOD 191030 Repeat WOD 170308

Day 3WOD 191030Repeat WOD 170308 warm-up – Coach’s Choice Complete workload @ aerobic flow pace… capped @ 30:00… barbells not to exceed 75/55A. 2 rounds of:20 calorie row + 20 hrpuB. 2 rounds of:20 pistols, total reps, alt legs + 20 sdhpC. 2 rounds of:20 calorie bike + 20 burpeesD. 2 rounds of:20 ohs –

Day 2WOD 191029 Repeat WOD 170307

Day 2WOD 191029Repeat WOD 170307 warm-up – Coach’s Choice A. EMOM 16:00… athlete’s choice w/db weights0) 6-8 single arm db thrusters1) 6 db burpee clean & jerks2) 6-8 single arm db thrusters (other arm)3) 9 pull-ups – OR – 4 muscle-upsrest to 20:00, then BB. AMRAP 7:00 @ 90% effort*1 wall climb – OR –

Day 1WOD 191028 Repeat WOD 170306

Day 1WOD 191028Repeat WOD 170306 warm-up – Coach’s Choice A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 191021rest to 10:00 on timer, then BB. EMOM 5:00… barbell @ 100% of A6 deadlifts + 6 burpeesrest to 20:00 on timer, then CC.

Day 1WOD 191028Repeat WOD 170306 warm-up – Coach’s Choice A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 191021rest to 10:00 on timer, then BB. EMOM 5:00… barbell @ 100% of A6 deadlifts + 6 burpeesrest to 20:00 on timer, then CC.

Rest Day Week of 191028 Preview   Read Lisa's Marathon Story