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Day 1WOD 180917 warm-up – Coach’s Choice A1. 10 cgbp… rest to top of minute, then A2A2. 10 weighted step-ups (5/5)… load w/dumbbells… 2 risers or 4 bumpers(45#)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens – 10 RFESS each […]

Day 5WOD 180914 warm-up – Coach’s Choice A. 1 set every 5min for 7 total sets… work @ 95+% effort7cal/5cal Assault Bike sprintsled drag (1 direction, walking backwards)9 pull-ups – OR – 5 muscle-ups12 squats – OR – 6 pistols(sprint @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00)B. post WOD recovery

Day 4WOD 180913 warm-up – Coach’s Choice Aerobic Flow Thursday!A. Complete workload for time @ 80-90% effort100cal – row/bike/ski80 double unders60 db g2oh, total reps, alt arms… nte 50/3540 wall balls20 burpee pull-ups10 power cleans… nte 165/115B. post WOD recovery

Day 3WOD 180912 warm-up – Coach’s Choice A1. 10 cgbp… rest to top of minute, then A2A2. 10 deficit reverse lunges, total reps, alternate legs… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. 3 sets @ 90% effort… capped @ 6:0010 dumbbell

Day 2WOD 180911 warm-up – Coach’s Choice A. Overhead Squats – 10. 10. 10.30sec forearm plank @ dotssquat @ 0:00, 3:00, 6:00@ 10:00, go to BB. AMRAP 5:00bjsd @ 24”/20”rest 5-8min… prep barbell for CC. 7:00 workload… 90+% effort3-6-9-12-15…clean & jerk… nte 135/95bar-facing burpeesD. post WOD recovery

Day 1WOD 180910 warm-up – Coach’s Choice A1. 10 strict/weighted ring rows – OR – pull-ups… rest to top of minute, then A2A2. 10 deadlifts… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. Complete workload @ 90% effort… capped @ 5:0012-9-6kb swings…

Day 1WOD 180910 warm-up – Coach’s Choice A1. 10 strict/weighted ring rows – OR – pull-ups… rest to top of minute, then A2A2. 10 deadlifts… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. Complete workload @ 90% effort… capped @ 5:0012-9-6kb swings…

Day 5WOD 180907 warm-up – Coach’s Choice A. EMOM 5:003 squat snatches – OR – 3 squat cleans(touch-n-go reps… build your bar to a comfortable weight over 5 sets)rest to 10:00 on timer, then BB. Complete workload for time:1. 2. 3. 4. 5. 4. 3. 2. 1.squat snatch – OR – squat clean… barbell @

Day 4WOD 180906 warm-up – Coach’s Choice A. Choose a workload you love and execute it for time!Option 11500m row60 back squats @ 135#/95#30 shoulder to overhead @ 135#/95# Option 23mile Assault Bike60 overhead lunges (in space, not walking) @ 45#/25#30 hrpu Option 31.5mile run100 air squats50 db g2oh @ 50#/35# B. post WOD recovery

Day 3WOD 180905Bring-A-Friend Day! warm-up – Coach’s Choice A1. AMRAP 1:00 – kb sdhp… rest 1min, then A2A2. AMRAP 1:00 – bjsd/step-ups… rest 1min, then A3A3. AMRAP 1:00 – goblet squats… rest 1min, then back to A1, x 2rest to 16:00 on timer, then BB1. AMRAP 1:00 – row calories… rest 1min, then B2B2. AMRAP