October 2020

Day 1WOD 201026 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Clean Grip Deadlift… deadlift every 3min15 banded air squats @ dots@ 12:00, start BB. AMRAP 3:00Wall balls*3 burpees every time you stop or drop the ballRest 5min, then cC. EMOM 10:00Evens – 1 deadlift @ 100% of “A” + 10 hrpuOdds – […]

Day 1WOD 201026 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Clean Grip Deadlift… deadlift every 3min15 banded air squats @ dots@ 12:00, start BB. AMRAP 3:00Wall balls*3 burpees every time you stop or drop the ballRest 5min, then cC. EMOM 10:00Evens – 1 deadlift @ 100% of “A” + 10 hrpuOdds –

Rest Day Week of 201026 Preview

Day 6WOD 201024 WOD – Athlete’s Choice Fitness Outside of the Shed…

Day 5WOD 201023

Day 5WOD 201023 Warm-up – Coach’s Choice A. 1 set every 3min, x 10… work @ aerobic flow pace10 shoulder to overhead… nte 75/5515 Russian kb swings… athlete’s choice20 step-ups… athlete’s choiceB. post WOD recovery

Day 4WOD 201022Aerobic Repeats + ROMWOD

Day 4WOD 201022Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 500m row every 4min, x 6*goal is sustainability over 6 sets*avoid urge to go faster, even if you feel good or it feels “easy”*first 10 strokes, exhale in extension, inhale through the nose back to the catchB. ROMWOD

Day 3WOD 201021

Day 3WOD 201021 Warm-up – Coach’s Choice A. EMOM 10:00… barbells nte 135/953 clean & jerks + 3 burpees over barRest to 15:00, then BB. 1 set every 3min, x 65 pull-ups + 25 wall ballsC. post WOD recovery = 2 laps around building – OR – 1000m recovery row