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Day 2WOD 180904 warm-up – Coach’s Choice A. EMOM 6:00evens – 10 strict/weighted pulling repsodds – 10 dumbbell deadliftsrest to 7:00 on timer, then BB. AMRAP 3:00 @ high intensityburpees to targetrest to 15:00 on timer, then CC. EMOM 5:00… choose a complex and build your bar over 5 sets1 power snatch + 1 hang […]

Day 1WOD 180903Labor Day Hours: 7am, 8am, 9am, 10am Only warm-up – Coach’s Choice A. “KHAERLEENN”… figure it out!3 rounds for time of:15 wall balls400m run20 wall balls21 kb swings15 wall balls12 pull-upsB. post WOD recovery

Day 1WOD 180903Labor Day Hours: 7am, 8am, 9am, 10am Only warm-up – Coach’s Choice A. “KHAERLEENN”… figure it out!3 rounds for time of:15 wall balls400m run20 wall balls21 kb swings15 wall balls12 pull-upsB. post WOD recovery Day 2WOD 180904 warm-up – Coach’s Choice A. EMOM 6:00evens – 10 strict/weighted pulling repsodds – 10 dumbbell deadliftsrest

Day 5WOD 180831 warm-up – “A” A. 5 x 10sec bike sprints @ 100% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00rest ~5min, restart clock for BB. AMRAP 10:00 @ 80-90% effortthrusters @ 95/65execute 5 burpees EMOM… starting @ 0:00rest 5:00, then CC. AMRAP 10:00 @ 80-90% effortmax calorie row – OR – bike –

Day 4WOD 180830 warm-up – Coach’s Choice A. 5:00 @ 90% effort400m run, then:burpee box jump overs (24”/20”) until time expiresrest to 7:30 on timer, then BB. 5:00 @ 90% effort400m run, then:10 sdhp (95/65) + 10 t2b until time expiresrest to 15:00 on timer, then CC. 5:00 @ 90% effort400m run, then:3 pull-ups +

Day 3WOD 180829 warm-up – Coach’s Choice A. 1 set every 5min for 6 total sets… Barbell set up @ 80-90% of 1RM power clean from 180821(work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)20 wall balls5 deadliftsrun the farmer’s carry loop1. 1. 1 – power cleans… step over barbell @ dotsB. post WOD recovery

Day 2WOD 180828 warm-up – Coach’s Choice A. Front Squat – 3. 2. 1. 3. 2. 1.2 turkish get-ups @ dots, total reps, alternated arms… squat @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00rest to 21:00 on timer, then BB. (@ 21:00)… 3:00 @ 90% effort500m/450m row, then:max rope climbs until time expires… (sub for rope climb

Day 1WOD 180827 warm-up – Coach’s Choice A. Push Press (from racks) – 3. 2. 1. 3. 2. 1.double unders @ dots (nte 30 reps)… push press @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00rest to 21:00 on timer, then BB. Complete workload for time… capped @ 12:0010 bjsd… nte 30”/24”20 db g2oh, total reps, alternate arms…

Day 1WOD 180827 warm-up – Coach’s Choice A. Push Press (from racks) – 3. 2. 1. 3. 2. 1.double unders @ dots (nte 30 reps)… push press @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00rest to 21:00 on timer, then BB. Complete workload for time… capped @ 12:0010 bjsd… nte 30”/24”20 db g2oh, total reps, alternate arms…

Day 5WOD 180824 warm-up – Coach’s Choice A. 5 x 10sec bike sprints @ 100% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00rest ~5:00, then BB. For timebuy-in – 30 wall balls5 rounds:5 squat snatch (95/65)10 chest to bar pull-ups (Men)/chin over bar pull-ups (Women)cash-out – 30 burpees (This WOD is called “junk yard dog”,