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Day 4WOD 161020 warm-up – Coach’s Choice A. 15:00 workload… deadlifts… first set @ weight from 161010… build bar each set5. 4. 3. 2. 1. – 30sec SB each side @ dots, build bar each setrest to 20:00 on timer, then BB. 3 sets @ 80-90% effort500m row400m runC. post WOD body maintenance

Day 3WOD 161019 warm-up – Coach’s Choice A1. AMRAP (-1) each arm, single arm row… choose a weight that won’t exceed 10-12 reps, rest to top of minute, then A2A2. hang power snatch cluster – 3. 3. 3. 3. 3, rest 10sec @ dots… barbells not to exceed 105/70A1 @ 0:00, 4:00, 8:00rest to 15:00

Day 2WOD 161018 warm-up – Coach’s Choice A. 15:00 workload… cgpb… first set @ weight from 161012… build bar each set5. 4. 3. 2. 1. – 10 self-loaded RFESS @ dotsrest to 20:00 on timer, then BB. AMRAP 10:00 @ 80-90% effort5 db thrusters 65/4510 calorie row/bike15 double unders (x3 singles)C. post WOD body maintenance

Day 1WOD 161017 warm-up – Coach’s Choice A. EMOM 10:001 squat clean + 2 push jerks + 4 front rack lungesrest to 15:00, then BB1. 8 x tabata kb swings, rest 10sec then B2B2. 8 x tabata burpees, rest 10sec then B3B3. 8 x tabata pull-ups, rest 10sec then B4B4. 8 x tabata b2b squatsC.

Day 5WOD 161014 warm-up – Coach’s Choice Friday LSD (Long Slow Distance)A. AMRAP 30:00 @ 80% effort200’ farmer’s carry6 man-makers – OR – 15 burpees10 calorie row/bike6 wall climbs – OR – 12 inchworm push-ups10 calorie bike/row12 wall ballsB. post WOD body maintenance

Day 4WOD 161013 warm-up – Coach’s Choice A. 8 x 30/30 row @ 80% effortrest as needed, then BB. “Helen”3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-upsC. post WOD body maintenance

Day 3WOD 161012 warm-up – Coach’s Choice A. 15:00 workload… 5 x 5 cgbp, all 5 sets @ finishing weight from 1610045. 5. 5. 5. 5. – 10 RFESS each leg @ dots… self loadedrest to 20:00 on timer, then BB. EMOM 20:00 **(first two AM heats do 15:00 EMOM)**minute 0, 4, 8, 12, 16

Day 2WOD 161011 warm-up – Coach’s Choice A1. 4 strict pulling reps… weighted, strict tempo or negativepulling strength @ 0:00, 4:00, 8:00, 12:00, 16:00A2. 10sec AD sprint @ 100% effortsprint @ 2:00, 6:00, 10:00, 14:00, 18:00rest to 24:00 on timer, then BB. complete workload @ high intensity… barbells not to exceed 75/55… capped @ 11:0021-15-9hang

Day 1WOD 161010 warm-up – Coach’s Choice A. 15:00 workload… 5 x 5 deadlifts, all 5 sets @ finishing weight from 1610065. 5. 5. 5. 5. – 30sec FLR + 5 high box jumps @ dotsrest to 20:00 on timer, then BB. 1 set @ 90% effort… capped @ 10:00100 air squats75 double unders (x2

Day 5WOD 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 body maintenance