Day 1WOD 171030Repeat WOD 161115 warm-up – Coach’s Choice A. 5 x 3 touch and go power cleans @ 80% of 4RM… work every 3min3. 3. 3. 3. 3. – 10 wall balls @ dots (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. 5 x 3 touch and go power cleans… build bar […]
Day 5WOD 171027 warm-up – Coach’s Choice A. EMOM 8:00evens – 8-10 dumbbell strict pressodds – 1-3 rope climbs – OR – 8-10 strict ring rowsB. EMOM 8:00evens – 8-10 heavy kettlebell swingsodds – 10 bjsd… nte 24”C. EMOM 8:00evens – 150m/100m rowodds – power clean cluster – 2. 2. 2, step over bar @
Day 4WOD 171026 warm-up – Coach’s Choice A. 5 sets @ 100% effort… 1 set every 3min… (0:00, 3:00, 6:00, 9:00, 12:00)6 burpees AFAP + sled push + sled pullrest to 20:00 on timer, then BB. 3 sets @ 80-90% effort… workload capped @ 10:0050 air squats – OR – 24 pistols30 strict push-ups –
Day 3WOD 171025Repeat WOD 161107 warm-up – Coach’s Choice A. 4 touch and go power cleans every 3min @ 80-90% 5RM…4. 4. 4. 4. – 10 wall balls @ dotsrest to 14:00 on timer, then BB. 4 touch and go power cleans every 3min… build bar each set4. 4. 4. 4. – 10 wall balls
Day 2WOD 171024 warm-up – Coach’s Choice A. AMRAP 12:00 @ 90% effort1000m/800m row150 double unders (90sec attempts)30 burpeesrest 6:00, then B… required recovery = 30sec SB each side + 30sec FLR + 30sec wall sitB. AMRAP 12:00 @ 90% effort1.5mile/1mile Assault Bike50 bjsd… nte 24”30 g2oh… nte 95/65C. post WOD recovery
Day 1WOD 171023 warm-up – Coach’s Choice A. Front Squats… (0:00, 3:00, 6:00, 9:00, 12:00)10. 8. 6. 4. 2. 30sec Farmer’s Carry Hold @ dotsrest to 15:00 on timer, then BB. EMOM 5:003 deadlifts @ 100% of final set of “A” + 30sec FLRrest to 25:00 on timer, then CC. Complete workload @ high intensity… capped
Day 5WOD 171020Repeat WOD 161007 warm-up – Coach’s Choice Aerobic Flow Friday!A. 10 sets @ aerobic flow pace10 burpee pull-ups5 stone to shoulder200’ run7 t2b/k2e/hkrB. post WOD recovery
Day 4WOD 171019Repeat WOD 161110 warm-up – Coach’s Choice A. 1 set @ high intensity… barbells not to exceed 95/65… capped @ 6:00500m row30 clean to overheadrest to 10:00 on timer, then BB. 1 set @ high intensity… dumbbells not to exceed 75/50… capped @ 6:00150 double unders… (singles for your 500m time from “A”)30
Day 3WOD 171018 warm-up – Coach’s Choice A. EMOM 9:001) 1 power clean + 3 push jerks + 6 front rack lunges2) 6-8 high box jumps3) 20-30sec ring row holdrest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort… dumbbells nte 50/351 wall climb – OR – 1 strict push-up… (increase by 1
Day 2WOD 171017 warm-up – Coach’s Choice A. Primary Lift – Front Squat… build bar each set… squat every 3min15. 12. 9. 6.2 tgu @ dots(0:00, 3:00, 6:00, 9:00)rest to 12:00 on timer, then BB. EMOM 6:00evens – AMRAP 30sec… strict pull-ups/ring rowsodds – AMRAP 30sec… strict push-upsrest to 23:00 on timer, then CC. AMRAP
