October 2019

Day 1WOD 191021 Repeat WOD 170227

Day 1WOD 191021Repeat WOD 170227 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 191014rest 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 191021 Preview

Day 1WOD 191021Repeat WOD 170227 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 191014rest 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 6WOD 191019 CFG Open WOD 20.2 Workout Description & Scorecard

Day 5WOD 191018 Repeat WOD 170224 Fitness Outside of the Shed…

Day 5WOD 191018Repeat WOD 170224 warm-up – Coach’s Choice A. 5 x 10sec Assault Bike sprints @ 100% effort… sprint every 2minrest to 15:00 on timer, then BB. 3 sets @ 90% effort350m row12 bjsd/step-ups – 24”20”9 clean to overhead… not to exceed 95/656 pull-ups – OR – 3 bar muscle-ups30sec FLRC. post WOD body

Day 4Partner WOD 191017 Repeat WOD 170223

Day 4Partner WOD 191017Repeat WOD 170223 warm-up – Coach’s Choice Aerobic Flow ThursdayA. AMRAP 30:00 @ aerobic flow pace… one athlete working at a time50 abmat sit-ups20 overhead lunges w/bumper plate, total reps, alt legs… 45/2510 tgu, total reps, alt arms… not to exceed 50/352 rope ascents – OR – 6 pull-up/t2b comboB. post WOD body

Day 3WOD 191016 Repeat WOD 170222