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Day 3WOD 171004 warm-up – Coach’s Choice MAP Wednesday!A. 5 x AMRAP 1:00 @ 80-90% effort, rest 1:00 b/t sets… barbells nte 95/659 deadlifts + 7 hang power cleans + 5 shoulder to overhead + burpees until time expires(work @ 0:00, 2:00, 4:00, 6:00, 8:00)rest to 14:00, then BB. 5 x AMRAP 1:00 @ 80-90% effort, […]

Day 2WOD 171003 warm-up – Coach’s Choice A. cgbp – build to ~1RM5. 4. 3. 2. 1. work every 3min, and perform 12 single leg RDL @ dots (6 each leg… load opposite arm w/db/kb)(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. 1 set @ testing effort!  Workload capped @ 14:00100cal/80cal row –

Day 1WOD 171002 warm-up – Coach’s Choice A. 5 sets @ 70-75% effort150m/100m row – OR – 30sec AB8 db curl & press @ light load8 rower pike-ups – OR – 8 t2brest to ~15:00 on timer, then BB. Conditioning Test – “Helen”3 rounds for time of:400m run21 American kb swings – 24kg/16kg12 pull-ups(these are

Day 5WOD 170929 warm-up – Coach’s Choice A. 5 sets @ 100% effort, work every 3min… (0:00, 3:00, 6:00, 9:00, 12:00)10sec AB sprint + 9 hang power cleans + 6 burpees over bar… barbells nte 115/75rest to 18:00 on timer, then BB. 5 sets @ 100% effort, work every 3min… (18:00, 21:00, 24:00, 27:00, 30:00)7

Day 4WOD 170928 warm-up – Coach’s Choice Barbells not to exceed 185/135 A. @ 0:00… 800m run + 27 clean grip deadliftsB. @ 6:00… 600m run + 21 clean grip deadliftsC. @ 11:00… 400m run + 15 clean grip deadliftsD. @ 15:00… 200m run + 9 clean grip deadliftsrest to 22:00 on timer, then EE. AMRAP

Day 3WOD 170927 warm-up – Coach’s Choice A1. 3-5 dumbbell chest press… rest to top of minute, then A2A2. 6-8 suitcase deadlifts each side… rest to 3:00 on timer, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. 5 sets… increased effort each set250m/200m row – OR

Day 2WOD 170926 warm-up – Coach’s Choice A. 1 set every 2min for 5 total sets… (0:00, 2:00, 4:00, 6:00, 8:00)2 squat clean thrusters (unbroken reps) + 10 wall balls@ 10:00 on timer, start BB. Choose a workload, and perform @ 90% aerobic effort1000m row – OR – 1.5mile Assault Bikerest to 16:00 on timer,

Day 1 WOD 170925 warm-up – Coach’s Choice A. EMOM 12:001) db bear crawl… 40sec2) farmer’s carry hold… 30sec3) walking lunges… 40sec4) hollow body arm hang… 30secrest to 16:00 on timer, then BB. 1 set every 4min for 4 total sets… (16:00, 20:00, 24:00, 28:00)200m run18 American kb swings… 24kg/16kg9 pull-ups/jpu/ring rowsC. post WOD recovery

Day 5WOD 170922 warm-up – Coach’s Choice A. EMOM 5:0010 overhead lunges + FLR… load with bumper plate@ 5:00 on timer, start BB. 5 sets @ 90% effort10 wall balls10 db g2oh, total reps, alt arms… 50/35rest to 15:00 on timer, then CC. AMRAP 10:00 @ 80-90% effort200m run30sec farmer’s carry hold5 wall climbs –