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Day 5WOD 211001 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ high intensity9 thrusters… nte 95/657 t2b5 bar-facing burpeesB. @ 9:00… 3 sets @ high intensity10 db power snatches… nte 50/358 pull-ups6 wall ballsC. @ 18:00… 3 sets @ high intensity9 sdhp… nte 95/657 bjsd… nte 30”5 push press… nte 95/65D. @ 27:00… […]

Day 4WOD 210930Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 13 x 150m on erg of choice (bike erg x 2), rest 1:00 b/t setsB. ROMWOD

Day 3WOD 210929 Warm-up – Coach’s Choice A1. 8 goblet Cossack squats… total reps… alternate legs… rest to top of minute, then A2A2. 6/6 split stance single arm press @ tough load… rest to top of minute, then A3A3. 4 turkish get-ups… rest to 5:00, then back to A1, x 3Rest 5min after 3rd set,

Day 2WOD 210928 Warm-up – Coach’s Choice A. 1 set every 5min, x 430 step-ups… total reps, alternating legs6 RFESS each leg @ tough load30sec SB each sideRest additional 3min after 4th set, then BB. AMRAP 7:00 @ 90% effort30 double unders/50 singles10 alternating db hang clean & jerks… nte 50/355 burpeesC. post WOD recovery

Day 1WOD 210927 Warm-up – Coach’s Choice A1. 6 deadlifts… 3sec lowering each rep… no drop from the top on last rep… rest to top of the minute, then A2A2. 6/6 single arm dumbbell strict press… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. 1 set every

Day 1WOD 210927 Warm-up – Coach’s Choice A1. 6 deadlifts… 3sec lowering each rep… no drop from the top on last rep… rest to top of the minute, then A2A2. 6/6 single arm dumbbell strict press… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. 1 set every

Day 5WOD 210924 Warm-up – Coach’s Choice A. @ 0:00… Execute workload @ 90% effort… barbells nte 95/6512-9-6-3Front squatsBar-facing burpeesShoulder to overheadB. @ 10:00… Execute workload @ 90% effort… barbells nte 115/7512-9-6-3Hang power cleansBjsd/step-upsT2b/hanging absC. @ 20:00… Execute workload @ 90% effort… barbells nte 135/9512-9-6-3Pull-upsDeadliftsMed ball cleansD. post WOD recovery

Day 4WOD 210923Aerobic Repeats + ROMWOD A. 3 x 6:00… rest 2:00 b/t sets… apparatus of choice… work @ 90% aerobic effortB. ROMWOD

Day 3WOD 210922 Warm-up – Coach’s Choice A1. 8 dual dumbbell deadlifts… rest to top of minute, then A2A2. 1 squat clean thruster + 2 thrusters… no rest b/t A2 & A3A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3Rest to 15:00 on timer, then BB. AMARP 6:00 @

Day 2WOD 210921 Warm-up – Coach’s Choice A1. 6 strict press… rest to top of minute, then A2.A2. AMRAP 30sec – strict pulling reps… rest 30sec, then A3A3. 20 jump squats… rest to 4:00 on timer, then back to A1, x 3Rest to 15:00 on timer, then BB. 1 set every 2min, x 5… choose