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Day 2WOD 181009 warm-up – Coach’s Choice (week 1)A1. 8 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 8 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (8-6-4)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM […]

Day 1WOD 181008 warm-up – Coach’s Choice A. CGBP – 8. 6. 4. (week 1)10 deficit reverse lunges, total reps, alternate legs… load is athlete’s choicebench 8’s @ 0:00, bench 6’s @ 3:00, bench 4’s @ 6:00rest to 10:00 on timer, then BB. EMOM 6:00evens – 10 strict & unbroken dumbbell curl & press… load

Day 1WOD 181008 warm-up – Coach’s Choice A. CGBP – 8. 6. 4. (week 1)10 deficit reverse lunges, total reps, alternate legs… load is athlete’s choicebench 8’s @ 0:00, bench 6’s @ 3:00, bench 4’s @ 6:00rest to 10:00 on timer, then BB. EMOM 6:00evens – 10 strict & unbroken dumbbell curl & press… load

Day 5WOD 181005 warm-up – Coach’s Choice A. Complete workload @ 90% effort50 wall balls1 rope climb – OR – 2 pull-up + 2 t2b40 wall balls2 rope climbs – OR – 4 pull-ups + 4 t2b30 wall balls3 rope climbs – OR – 6 pull-ups + 6 t2b20 wall balls4 rope climbs – OR

Day 4WOD 181004 warm-up – Coach’s Choice A. 30:00 @ 80-90% effort – row/bike/ski for max calories@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00 – execute 1 set of:right arm – 1 db power snatch + 1 thruster + 1 hang clean & jerk + 4 overhead lungesleft arm – 1 db

Day 3WOD 181003 warm-up – Coach’s Choice A. CGBP – 9. 7. 5. 5/5 loaded step-ups @ dots (2 risers or four 45#bumpers)bench 9’s @ 0:00, bench 7’s @ 3:00, bench’s @ 6:00rest to 10:00 on timer, then BB. 8 x 30/30 row/bike/ski… increased effort each setrest to 23:00 on timer, then CC. 3 sets @

Day 2WOD 181002 warm-up – Coach’s Choice A. Overhead Squats – 9. 7. 5.30sec forearm plank @ dotssquat 9’s @ 0:00, squat 7’s @ 3:00, squat 5’s @ 6:00rest to 10:00 on timer, then BB. EMOM 6:00evens – 6 db g2oh, total reps, alternate arms… load is athlete’s choiceodds – 6-8 single arm row each

Day 1WOD 181001 warm-up – Coach’s Choice A1. 9 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 9 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (9-7-5)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens

Day 1WOD 181001 warm-up – Coach’s Choice A1. 9 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 9 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (9-7-5)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens

Day 5WOD 180928  warm-up = “A” A. 5 x 10sec bike sprints + 5 burpees AFAP… work @ 0:00, 2:30, 5:00, 7:30, 10:00rest ~ 5-7min, then BB. AMRAP 15:00 or 5 sets for time… whichever happens first!!15 ohs – OR – 15 front squat… nte 95/659 pull-ups15 burpees over bar (lateral hops)9 t2b/k2e/hkr/abmatsC. post WOD