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Day 3WOD 161116 warm-up – Coach’s Choice A. 5 x 5 front squats @ 80% of 4RM (from last week)… squat every 3min5. 5. 5. 5. 5. – 6-8 db curl & press @ dots (0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00 on timer, then BB. Complete workload @ high intensity21. 15. 9.kb swings – […]

Day 2WOD 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 each

Day 1 WOD 161114 warm-up – Coach’s Choice MAP 7-8… athletes can start at A, B or CA. AMRAP 8:00 @ 80-90% effort30 air squats20 t2b/k2e/hkr10 shoulder to overhead… barbells not to exceed 95/65rest to 12:00 on timer, then BB. AMRAP 8:00 @ 80-90% effort30 calorie row20 bjsd… boxes not to exceed 24”10 pull-ups –

Day 5WOD 161111 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:003 touch and go squat cleans… start light, finish heavy@ 6:00 on timer, go to “B”B. Choose the option that feels good in your bellyOption 1 – AMRAP 20:00 – row for meters… perform 1 squat clean + 5 burpees over bar every 400mOption

Day 4WOD 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 db g2oh,

Day 3WOD 161109 warm-up – Coach’s Choice A. 4 touch and go hang power snatches every 2min… all sets @ 80-90% 5RMsnatch @ 0:00, 2:00, 4:00, 6:00… @ 8:00, go to “B”B. 5 sets @ 80% effort… capped @ 10:0010 Rkbs – 24kg/16kgbear crawl across roomwalking lunge back to kb30sec FLRrest to 20:00 on timer,

Day 2WOD 161108 warm-up – Coach’s Choice A. front squat progression…start @ 90-100% 10RM… build bar each setsquat @ 0:00, 4:00, 8:00, 12:0010. 8. 6. 4. – 6-8 dumbbell chest press @ dots (moderate load)rest to 20:00 on timer, then BB. AMRAP 10:00 @ high intensity1000m row150 double unders – OR – 30 burpees 30

Day 1WOD 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 @ dotsrest

Day 4WOD 161104 warm-up – Coach’s Choice Aerobic Flow FridayA. 10 sets @ aerobic flow pace… 1 wall climb3 renegade row each arm (6 reps total)5 db thrusters7 pull-ups10 goblet lunges, total reps, alt legs30sec wall sitB. post WOD body maintenance

Day 4WOD 161103 warm-up – Coach’s Choice A. 5 x 10sec AD sprints @ 100% effort… sprint every 2min0:00, 2:00, 4:00, 6:00, 8:00rest to 15:00 on timer, then BB. 1 set @ 90+% effort… capped @ 18:00750m row50 Russian kb swings… not to exceed 32kg10 wall balls500m row30 Rkbs30 wall balls250m row10 Rkbs50 wall ballsC.