October 2022

Day 6 WOD 221022 WOD – Coach's Choice Fancy Outside of the Shed…

Day 5Friday 221021 GRIP STRENGTH A. 1 Complex every 1:30 x 51 Power clean1 hang squat clean2 front rack lunges1 hang squat cleanRest an additional 2:30, then BB. AMRAP 20:0012 alt pistols or 6/6 high box step ups24 pull-ups48 du/ 100 singles24 GHD or weighted ab-mat sit-ups12 alt DB snatches* 1 rope climb (increase rope

Day 4Thursday 221020 Aerobic IntervalsA. 2:00 work 1:00 rest x 8 repeatable effort

Day 3Wednesday 221019 A1. 5 Tempo goblet squats 3331, rest TOM then A2.A2. 7-10 burpees AFAP, rest to TOM then A3A3. 1-5 strict pulling reps @ :00, :20, :40, rest to 4:00 then back to A1 x3Rest an additional 2:00, then BB. AMRAP 12:00Max caloriesE2MOM staring at 0:00 5 barbell thrusters 75/55

Day 2Tuesday 221018 Sprint Day A1. 1 set every 6:00 x 5:20 bike sprint + 7 plate squat hops0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set every 6:00 x 5:20 Hollowbody Rocks:20 shuttle sprint3:00, 9:00, 15:00, 21:00, 27:00

Day 1Monday 221017 A. Split Jerks 5RM1 set of 5 every 2:30 x 5Rest and additional 2:30, then BB. AMRAP 3:00 90% effort DB nte 60/456 alt db Clean & Jerks5 T2BRest 2:00, then CC. AMRAP 3:00 90% effort DB nte 60/455 HSPU or 1 Wall climb6 DB Sumo DeadliftsRest 2, then DD. AMRAP 6:00

Rest Day Week of 221017 Preview

WOD 221015 Coach's Choice Fitness Outside of the Shed…