201031 Saturday
Day 6WOD 201031 WOD – Coach’s Choice October Accomplishments!!!
Day 5WOD 201030 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ 90% effort… barbells nte 115/7511 shoulder to overhead7 front squats5 burpees over barB. @ 8:00… 3 sets @ 90% effort… barbells nte 115/7511 deadlifts7 hang power cleans5 pull-upsC. @ 16:00… 3 sets @ 90% effort… barbells nte 115/755 burpees over bar7 front
Day 4WOD 201029Aerobic Repeats + ROMWOD A. 150m row every 2min, x 10*goal is sustainability over 10 sets*avoid urge to go faster, even if you feel good or it feels “easy”B. ROMWOD
Day 3WOD 201028 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Front Rack Reverse Lunges… lunge every 3minAMRAP 30sec – strict ring row @ dotsRest to 15:00, then BB. AMRAP 15:00 @ 80-90% effort100cal row/bike/ski75 double unders – OR – 35 bjsd/step-up50 db power snatch… nte 40/2525 t2bC. post WOD recovery
Day 2WOD 201027 Warm-up – Coach’s Choice A. 5 sets @ 80-90% effort… barbells nte 115/75… capped @ 10:007 strict press250m row/ski@ 10:00, start BB. AMRAP 5:00Burpee pull-upsRest 5min, then CC. AMRAP 10:00 @ 90% effort10 med ball cleans10 med ball step-ups (24”/20”)10 med ball overhead lunges10 kb swings… nte 32kg/24kgD. post WOD recovery