191010 Thursday
Day 4Partner WOD 191010
October 2019
191010 Thursday
Day 4Partner WOD 191010 warm-up – Coach’s Choice A. Team “Cindy” + 10 extra minutes & jump ropes!AMRAP 30:005 pull-ups10 hrpu15 air squats 20 double unders/singles*only one athlete working at a time*break up reps however you see fit!B. post WOD recovery
191009 Wednesday
Day 3WOD 191009Repeat WOD 170215 warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effort1 stone to shoulder1 stone squatrest 2min, then BB. AMRAP 5:00 @ 80% effort10 calories – Assault bike10 burpeesrest 2min, then CC. AMRAP 5:00 @ 80% effort10 kb swings – 24kg/16kg30sec wall sitrest 2min, then DD. AMRAP 5:00 @ 80% effort10
191008 Tuesday
Day 2WOD 191008WOD 170214 warm-up – Coach’s Choice A. EMOM 10:00evens – 8 overhead lunges w/dumbbells… not to exceed 50/35… total reps, alt legsodds – 3 touch-n-go snatches – OR – 3 touch-n-go squat cleansrest to 15:00, then BB. 3 x 2 rounds every 5min@ high intensity… barbells not to exceed 185/11512 deadlifts9 wall balls5
191007 Monday
Day 1WOD 191007Repeat WOD 170213 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190930Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00rest to
Week of 191007 Preview
Day 1WOD 191007Repeat WOD 170213 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190930Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00rest to
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