October 2021

Day 3WOD 211020 Warm-up – Coach’s Choice A1. 8 goblet squats @ tough load… rest to top of minute, then A2A2. 3-5 wall climbs (sub is coach’s choice)… rest to 3:00, then back to A1, x 4Rest to 15:00 on timer, then BB. AMRAP 6:00 @ 90% effort9 kb swings… athlete’s choice9 burpees20 double unders

Day 2WOD 211019 Warm-up – Coach’s Choice A1. 3 man-makers… rest to top of minute, then A2A2. AMRAP 1:00 – med ball step-ups… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00, then back to A1, x 3(man-maker load is athlete’s choice… building is encouraged)(link to man-maker… https://www.youtube.com/watch?v=iMNnvhg1JcM)Rest to 16:00, then BB. 3 sets…

Day 1WOD 211018 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell complex each set5 deadlifts + 3 hang power cleans + 2 front rack lunges + 10 pull-ups + jump rope reps to 90secRest 3:00 after 5th set, then BB. AMRAP 12:00 @ 90% effort12 push press… nte 115/7530 air

Day 1WOD 211018 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell complex each set5 deadlifts + 3 hang power cleans + 2 front rack lunges + 10 pull-ups + jump rope reps to 90secRest 3:00 after 5th set, then BB. AMRAP 12:00 @ 90% effort12 push press… nte 115/7530 air