191005 Saturday
Day 6WOD 191005 WOD – Coach’s Choice Fitness Outside of the Shed…
October 2019
191004 Friday
Day 5WOD 191004Repeat WOD 170210 warm-up – Coach’s Choice A. EMOM 5:001 power clean + 1 hang squat clean thruster + 1 push jerk… start light and build bar each setrest to 10:00 on timer, then BB. Complete 1 set of workload every 2min for 20:00… work @ high intensity, but keep it sustainable(work @
191003 Thursday
Day 4Partner WOD 191003Repeat WOD 170209 warm-up – Coach’s Choice Aerobic Flow Thursday!A. 10 sets @ aerobic flow pace… capped @ 30min… one athlete working at a time30 calorie row/bike/ski30 wall balls6 manmakers… load=Athlete’s choice (manmaker=renegade row + squat clean thruster)2 rope ascent – OR – 6 plank ascentsB. post WOD body maintenance
191002 Wednesday
Day 3WOD 191002Repeat WOD 170208Bring-A-Friend warm-up – Coach’s Choice A. 4 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1min b/t setsrest to 10:00 on timer, then BB. AMRAP 5:00 @ 80% efforttgu… load not to exceed 75/45… (Friends/beginners use light load)@ 15:00 on timer (no rest!), go to CC. 4 x 1:00 row/bike/ski @
191001 Tuesday
Day 2WOD 191001Repeat WOD 170207 warm-up – Coach’s Choice A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:0075 double unders – OR – 1:00 of jumping rope… then, 2 rounds of:9 power cleans7 front squats5 shoulder to overheadrest to 10:00 on timer, then BB. Complete workload @ 90+% effort… workload
