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Day 2WOD 181113 warm-up – Coach’s Choice A. Overhead Squats – 5. 3. 1. (week 2)30sec jump rope @ dotssquat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00rest to 12:00 on timer, then BB. AMRAP 18:00 @ 80-90% effort20cal – Athlete’s Choice15 goblet squats… nte 32kg(70#)/24kg(55#)10 burpee pull-upsC. post WOD recovery

Day 1WOD 181112 warm-up – Coach’s Choice (week 2)A1. 5 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 5 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (5-3-1)(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP

Day 1WOD 181112 warm-up – Coach’s Choice (week 2)A1. 5 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 5 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (5-3-1)(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP

Day 5WOD 181109 warm-up – Coach’s Choice A. AMRAP 10:00 – single/partner sled activity…use 10min to push/pull/drag sled… load and rest is athlete’s choicerest 5min, then BB. Complete workload for time… capped @ 15:0050 bar-facing burpees30 ohs – OR – 30 front squats… nte 115/7510 rope climbs – OR – 20 pull-up/t2b5 wall climbs –

Day 4WOD 181108 warm-up – Coach’s Choice (week 1)A1. 5 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 5 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (5-3-1)(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. Execute

Day 3WOD 181107Bring-A-Friend warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort5 pull-ups10 hrpu15 squats@ 10:00 on timer, go to BB. 5:00 @ recovery pacerow/bike/ski@ 15:00 on timer, go to CC. AMRAP 10:00 @ 80-90% effort5 kb swings10 wall balls15 burpees@ 25:00 on timer, go to DD. 5:00 @ recovery pacerow/bike/skiE. post WOD recovery

Day 2WOD 181106 warm-up – Coach’s Choice A. CGBP – 5. 3. 1. (week 1)6 strict db curl & press @ dots… load is athlete’s choicebench 5’s @ 0:00, bench 3’s @ 3:00, bench 1’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 1:00 @ max effortcalories – row/bike/skirest to 16:00 on timer, then

Day 1WOD 181105 warm-up – Coach’s Choice A. Overhead Squats – 5. 3. 1. (week 1)60sec easy spin – row/bike/skisquat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 2:00 @ max effort4 db power snatches… total reps… alternate arms… nte 50/358 wall ballsrest to 17:00

Day 1WOD 181105 warm-up – Coach’s Choice A. Overhead Squats – 5. 3. 1. (week 1)60sec easy spin – row/bike/skisquat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 2:00 @ max effort4 db power snatches… total reps… alternate arms… nte 50/358 wall ballsrest to 17:00

Day 5WOD 181102 warm-up – Coach’s Choice Find your Flow Friday!Complete workload for time…150 kb swings – 24kg/16kg100 burpees50 wall balls