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Day 3WOD 141112 warm-up – Coach’s Choice A. accumulate 50 pull-ups AFAP in increments of 5 reps – OR – accumulate 30 ring muscle-ups AFAP in increments of 3 reps, rest 2min, then BB. accumulate 100 squats AFAP in increments of 20 reps, rest 2min, then CC. accumulate 35 pendlay rows AFAP in increments of […]

Day 2WOD 141111 warm-up – Coach’s Choice A’s @ 110% effortA1. 20sec… 50’ sled push + AMRAP burpees AFAP, rest 3min then A2 (load sled so you can sprint)A2. 10sec AMRAP hang power cleans + 10sec AD AFAP, barbell range 35-135, rest 3min then A1, x 3 (athletes can start on A or B)rest as

Day 1WOD 141110 warm-up – Coach’s Choice A. 5 x 2 back squat @ 32X1, 70-75% 1RM, rest 90-120secB. 4 x 2 front squat @ 30X0, 60-65% 1RM, rest 90-120secC. 3 x 5 ring row @ 5012, perform 10 waiter’s bow between sets (self-loaded)D. ring dip clusters x 5, rest 10-15sec between each attempt, stop

Day 4WOD 141106 warm-up – Coach’s Choice A. “Grace”, 30 clean & jerk for time 135/95 (scale accordingly)-rest accordingly-B. 5 x 500m row @ 65-75% effort, rest 2min

Day 3WOD 141105 warm-up – Coach’s Choice (barbell range 35-95 throughout, barbell reps must be unbroken) A. AMRAP 2:00 @ 85-95% 21 hang power cleans + max box jumps w/step-down 24”/20”, rest 2:00 then B B. AMRAP 2:00 @ 85-95% effort15 ohs + max hrpu, rest 2:00 then C C. AMRAP 2:00 @ 85-95%9 thrusters

Day 2WOD 141104 warm-up – Coach’s Choice A. 5-4-3-2-1 cgbp, build to a tough single, rest 2minB1. 6-8 single arm row @ 3010, use kb or db, rest 30sec then B2B2. 12 oh walking lunges, total steps, 45/25, rest 2min then B1, x 2C1. push press 4. 4. 4. 4, rest 15sec @ dots, rest

Day 1WOD 141103 warm-up – Coach’s Choice A. EMOM 12:00evens – 2-3 squat clean thrusters, use 3 sets to build then stay there for last 3 setsodds – 9-12 pull-ups w/in your skill setB. EMOM 12:00evens – 12-15 unbroken wall ballsodds – 3-5 wall climbs-rest accordingly-C. AMRAP 6:00, 10 cal row + 10 burpees over

Day 4WOD 141030 warm-up – Coach’s Choice A. EMOM 5:00, pull-ups + hrpu + squats… (3-6-9) – OR – (4-8-12) – OR – (5-10-15)B. 10:00, build to heavy 1 rep power clean, rest 5:00C. 10:00 AMRAP power cleans @ 85% of B

Day 3WOD 141029 warm-up – Coach’s Choice A1. front rack lunges, 6 each leg, stationary, stepping forward, rest 30sec then A2A2. ring dips 4-6. 4-6. 4-6. 4-6, rest 15sec @ dots, rest 2min, then A1, x 2B1. split squats, 6 each leg @ 30X1, rest 30sec then B2B2. 6-8 ring row, strict, @ 51X1, rest

Day 2WOD 141028 warm-up – Coach’s Choice A. 3 sets @ 90% effort1 rope ascent – OR – 5 pull-ups8 high box jumps w/step-down12 unbroken kb swings – choose kb that will allow you to keep effort high, reps unbroken10 burpees AFAPrest walk 5:00, then B B. 3 sets @ 90% effort20 double unders (75