September 2022

Day 1 WOD 220912 TEST DAY Warm-up – Coach’s Choice A. Split Jerks 0:00 5 split jerks 3:00 5 split jerks 6:00 3 split jerks 8:00 3 split jerks 10: 00 1 split jerk 12:00 1 split jerk Rest 3:00 (15:00 on the clock) B. AMRAP 12:00 1 MU/c2b/pu 1 BJSD NTE 30” 10 Double […]

Rest Day Week of 220912 Preview

Day 6WOD 220910 WOD – Coach’s Choice Fancy Outside of the Shed…

Day 5WOD 220909 Warm-up – Coach’s Choice A. 1 set every 2:00 x 540du/ 80 singles10 ab-mat sit-upsRest 5:00B. For time 15:00 cap100 overhead squats NTE 65200m jog at every drop NOTES: think of A as shoulder and mid line warm up for B

Day 4WOD 220908Aerobic Repeats + Flexibility Training A. Complete workload @ 90% aerobic effort8:00 work, 4:00 rest4:00 work, 2:00 rest2:00 work, 1:00 rest1:00 work, no more intervalsB. Flexibility Training

Day 3WOD 220907 Warm-up – Coach’s Choice A. Tabata Mash-up:20 back squats from the rig 95/65:10 rest:20 double unders:10 rest x8Rest 2:00B. Tabata Mash-up:20 sh2oh from the rig 95/65:10 rest:20 hollow body:10 rest x8Rest 2:00C. Tabata Mash-up:20 SDLHP 95/65:10 rest:20 skater lunges:10 rest x8 **some strength mixed in with gymnastics to get the heart rate

Day 2WOD 220906 Warm-up – Coach’s Choice A1. 6-8 CGBP rest to 1:30 then A2A2. 6-8 dual db deadlifts, rest :30 then A3A3. 6-8 squat jumps for height, to a target, rest to 4:00 then A1 x 3Rest an additional 3:00B. AMRAP 12:006 box jump overs 24/205/5 DB power clean nte 55/405/5 DB sh2oh3 wall

Day 1WOD 220905 Warm-up – Coach’s Choice A. For Time 40:00 Cap15mu/c2b/pu in unbroken sets of 3 or 515 stone to shoulder400m run15 t2b in UB sets of 3 or 515 stone squats400m run20 burpees10mu/c2b/pu in UB sets of 2, 5, or 1010 stone to shoulder200m run10 t2b in UB sets of 2, 5, or

Rest Day Week of 220905 Preview