September 2021

Day 4WOD 210930Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 13 x 150m on erg of choice (bike erg x 2), rest 1:00 b/t setsB. ROMWOD

Day 3WOD 210929 Warm-up – Coach’s Choice A1. 8 goblet Cossack squats… total reps… alternate legs… rest to top of minute, then A2A2. 6/6 split stance single arm press @ tough load… rest to top of minute, then A3A3. 4 turkish get-ups… rest to 5:00, then back to A1, x 3Rest 5min after 3rd set,

Day 2WOD 210928 Warm-up – Coach’s Choice A. 1 set every 5min, x 430 step-ups… total reps, alternating legs6 RFESS each leg @ tough load30sec SB each sideRest additional 3min after 4th set, then BB. AMRAP 7:00 @ 90% effort30 double unders/50 singles10 alternating db hang clean & jerks… nte 50/355 burpeesC. post WOD recovery

Day 1WOD 210927 Warm-up – Coach’s Choice A1. 6 deadlifts… 3sec lowering each rep… no drop from the top on last rep… rest to top of the minute, then A2A2. 6/6 single arm dumbbell strict press… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. 1 set every

Day 1WOD 210927 Warm-up – Coach’s Choice A1. 6 deadlifts… 3sec lowering each rep… no drop from the top on last rep… rest to top of the minute, then A2A2. 6/6 single arm dumbbell strict press… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. 1 set every