Day 2WOD 211109 Warm-up – Coach’s Choice A1. AMRAP 4:00 @ 90% effort12 kb swings… nte 24kg/16kg25 double unders / 50 singlesRest 2min, then A2A2. AMRAP 4:00 @ 90% effort9 barbell thrusters… nte 95/659 bar-facing burpeesRest 2min, then back to A1, x 3B. post WOD recovery
Day 1WOD 211108 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… barbell loads should allow for unbroken reps for as many sets as possible250m row12 lunges… no load7 barbell strict pressRest 5min after 5th set, then BB. Complete workload @ 80-90% effort, not for time… starting barbell load nte 225/155… 15:00 cap15.
Day 1WOD 211108 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… barbell loads should allow for unbroken reps for as many sets as possible250m row12 lunges… no load7 barbell strict pressRest 5min after 5th set, then BB. Complete workload @ 80-90% effort, not for time… starting barbell load nte 225/155… 15:00 cap15.
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Day 5 WOD 211105 Warm-up – Coach’s Choice A. Complete workload for time… barbells nte 135/95… time cap is coach’s choice 10 wall balls 6 power cleans 5 rope climbs – OR – 25 pull-ups 20 wall balls 6 power cleans 4 rope climbs – OR – 20 pull-ups 30 wall balls 6 power cleans
Day 4 WOD 211104 Aerobic Repeats + ROMWOD A. 10 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1:30 b/t sets B. ROMWOD
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