October 2020

Day 4WOD 201015Aerobic Repeats + ROMWOD A. 350m row every 3min, x 8*goal is sustainability over 8 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 201014

Day 3WOD 201014 Warm-up – Coach’s Choice A1. Deadlift cluster (nte 185/125) – 5 reps @ 0:00, 0:20, 0:40A2. Bjsd/step-up cluster (24”/20”) – 5 reps @ 1:00, 1:20, 1:40Rest to 3:00, then BB1. Power clean cluster (nte 155/105) – 4 reps @ 3:00, 3:20, 3:40B2. Burpee over bar cluster – 4 reps @ 4:00, 4:20, 4:40Rest

Day 2WOD 201013

Day 2WOD 201013 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Push Press… press every 3min6-8 split stance db RDL each leg @ dotsRest to 15:00 then BB. AMRAP 15:00 @ 80-90% effort10 t2b/ghd sit-ups20 db power snatch… dumbbells nte 40/2530 lunges40 double unders/singlesC. post WOD recovery

Day 1WOD 201012

Day 1WOD 201012 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Back Squat… squat every 3minAMRAP 30sec  - strict ring row @ dots@ 12:00, start BB. 750m row/ski @ 80-90% effort… capped @ 4:00Rest to 20:00, then CC. 3 sets @ 90% effort… capped @ 12:00 (WOD courtesy of Coach McShawn)8 alt DB

Day 1WOD 201012 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Back Squat… squat every 3minAMRAP 30sec  - strict ring row @ dots@ 12:00, start BB. 750m row/ski @ 80-90% effort… capped @ 4:00Rest to 20:00, then CC. 3 sets @ 90% effort… capped @ 12:00 (WOD courtesy of Coach McShawn)8 alt DB

Rest Day Week of 201012 Preview Coach Spotlight: Click here to meet Coach Mary

Day 6WOD 201010 WOD – Coach’s Choice Fitness Outside of the Shed…