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Day 1WOD 170814 warm-up – Coach’s Choice A1. 6-8 cgbp @ 30X1 tempo… rest to top of minute, then A2A2. 6-8 RFESS @ 30X1 tempo… rest to 3:00, then back to A1 (A1 @ 0:00, 3:00, 6:00)rest to 9:00, then B’sB1. 6-8 single arm dumbbell row… rest to top of minute, then B2B2. 10 total […]

Day 5WOD 170811 warm-up – Coach’s Choice Choose what you love Friday!Option 1: Kinda “Cindy”AMRAP 20:00 @ testing effort5 jumping pull-ups/ring rows10 hrpu15 squats Option 2: Rx’d “Cindy”5 pull-ups10 hrpu15 squats Option 3: Difficult “Cindy”5 ctb pull-ups10 ring dips15 squats Option 4: “Cindy” from Hell5 ring muscle-ups10 renegade rows… dbs nte 30/15 (push-up, row(R), push-up, row

Day 4WOD 170810 warm-up – Coach’s Choice A. 4 x 90sec row, rest 90sec b/t sets @ 90% aerobic effort(A1) Primary Lift – Barbell Thrusters… unbroken reps9. 8. 7. 6. 8-10 ring face pulls @ dots, hold 1sec each repthruster @ 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB. 5 x 200m run @

Day 3WOD 170809 warm-up – Coach’s Choice A1. 10 alternating dumbbell curl & press… rest 30sec then A2A2. 6-8 single leg RDL w/db… rest 30sec then A3A3. 10 bjsd (athlete’s choice)… rest 30sec, then back to A1, x 3rest to 12:00 on timer, then BB. 3 sets… prepping for C… 1 set every 2min@ 12:00,

Day 2WOD 170808 warm-up – Coach’s Choice A. Primary Lift – Barbell Thrusters… unbroken reps9. 8. 7. 6. 8-10 ring face pulls @ dots, hold 1sec each repthruster @ 0:00, 3:00, 6:00, 9:00rest to 12:00 on timer, then B (athletes can start @ evens or odds)B. EMOM 8:00evens – 40sec row @ 90% effortodds – 40sec

Day 1WOD 170807 warm-up – Coach’s Choice A1. 3 touch-n-go power cleans + 4 front rack *step-ups each leg (nte 2 risers or 4 bumpers)… rest 30sec, then A2A2. 6-8 suitcase deadlifts each side, loaded w/kb or db… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)… *these are static step-ups…

Day 5WOD 170804 warm-up – Coach’s Choice A. EMOM 10:00evens – 45sec bear crawlodds – 12 pistols – OR – 25 air squatsrest to 15:00 on timer, then BB. 8 sets @ 85% effort… barbells nte 95/65… workload capped @ 15:005 ring muscle-ups + 7 sdhpor7 pull-ups/jpu/ring row + 7 hrpu + 7 sdhpC. post

Day 4WOD 170803 warm-up – Coach’s Choice A. 5 sets @ 100% effort… work every 2:3010sec AB sprint + 5 burpees AFAP… work @ 0:00, 2:30, 5:00, 7:30, 10:00(A1) Make-up Day, Primary Lift – barbell thruster4 x 8 unbroken reps… all sets @ final weight from 170725rest b/t sets = 60sec FLRwork every 3min… 0:00,

Day 3WOD 170802 warm-up – Coach’s Choice A1. 8 squats @ strict 3010 tempo (athlete’s choice – back, front, overhead), rest to top of minute, then A2A2. 10 dumbbell deadlifts @ strict 20X1 tempo… 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.

Day 2WOD 170801 warm-up – Coach’s Choice A. EMOM 8:00evens – 8 dumbbell chest press @ 30X1 tempoodds – 150m rowrest to 10:00, then BsB1. 6-8 single arm row each arm… rest 30sec, then B2B2. 10 RFESS each leg @ 30X1 tempo, no external load… rest 30sec, then back to B1, x 3when timer gets