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Day 4WOD 140904 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:005 deadlifts-establish an approximate 5RM in 4 sets-you will be using your last successful set for all 3 sets next week -rest to 15:00- For time:3 rounds of:8 front rack stationary lunges, alternating legs, stepping forward – 95/65200’ farmer’s carry – 32kg/24kg20 hrpu200m runrest 1:00

Day 3WOD 140903 warm-up – Coach’s Choice 10 rounds of:30 seconds – burpees30 seconds – rest -rest 10:00- @ 20:00…For time:500m row30 clean & jerk – 95/6550 double unders – OR – 20 box jumps – 20” box

Day 2WOD 140902 warm-up – Coach’s Choice 0:00-8:00 – warm-up and prep for 20 unbroken back squats8:00-10:00 – 20 unbroken back squatsnotes:-add 10# to what you did last Tuesday-if you did not squat last Tuesday, use ~60-65% of your 1RM -rest to 15:00-@ 15:00…EMOM for 15:00 of:minutes 0, 3, 6, 9, 12 – 2 TGU

Day 1WOD 140901 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:005 strict press, no racks-establish an approximate 5RM in 4 sets-you will be using your last successful set for all 3 sets next week -rest to 15:00- 5 rounds of:30 seconds – max effort kb swings30 seconds – rest-choose a kb you can hold on

Day 6WOD 140830Repeat WOD 140522 warm-up – Coach’s Choice For time:3500m row100 wall balls100 double underspartition as desired

Day 4WOD 140828Happy Birthday Coach Brielle and Coach Doug!! warm-up – Coach’s Choice For time:75 russian twists38 mountain climbers88 jumping jacks26 legless “L” rope climbs(just kidding… WOD will be a surprise)

Day 3WOD 140827Repeat WOD 140428 warm-up – Coach’s Choice (strength modified from 140428 WOD)0:00-8:00 – warm up to perform 1 set of 20 unbroken deadlifts8:00-10:00 – perform 20 unbroken deadlifts For time:5-4-3-2-1hang snatch – L1 75/45, L2 95/65, Rx’d 115/75, SK 135/95perform 10 kb swings (24kg/16kg) + 10 burpees after each round of hang snatches

Day 2WOD 140826Repeat WOD 140514 warm-up – Coach’s Choice (strength is modified from 140514 WOD)0:00-8:00 – warm up to perform 1 set of 20 unbroken back squats8:00-10:00 – perform 20 unbroken back squats -rest accordingly- EMOM for 10:00 of:on the evens – 6 pendlay rows (this is a link to view a pendlay row)on the

Day 1WOD 140825Repeat WOD 140513 warm-up – Coach’s Choice For time:2 rounds of:400m row200m run -rest 3:00- 2 rounds of:20 pull-ups OR 10 muscle-ups20 t2b/k2e OR 15 toes thru rings -rest 3:00- 30 power cleans + 30 burpee bar hopsL1 – 95/65L2 – 115/75Rx’d – 135/95SK – 155/105 notes:-in the second workload, muscle-uppers must do

Day 4WOD 140821 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:001 push/split jerk-warm-up to your 3RM, and start there-find your estimated 1RM over 4 sets when the clock hits 10:00, go for a run on trucker road -rest accordingly, but leave enough time to get training in!–barbells will be set at 95/65, scale down from