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Day 5 WOD 131101 In-house Friday Night Lights and Paleo Pot Luck tonight…AM WODs only…Pot Luck WODs start at 6pm (we will open at 5:30pm) warm-up – Coach’s Choice For time:1000m row10 rounds of:15 deadlifts – 95/6515 hrpu

Day 4WOD 131031 warm-up – Coach’s Choice EMOM for 10:00 of:5 clean & jerk 3 rounds for time of:200’ sled drive – 300/20012 thrusters – 95/659 box jump up & overs – 24”/20”

Day 3WOD 131030 warm-up – Coach’s Choice For time:10-20-30-40-50 – hrbL1 – 14-12-10-8-6 – modified or rx’d pull-upsRx’d – 12-10-8-6-4 – ctb pull-upsSK – 10-8-6-4-2 – ring muscle-ups

Day 2WOD 131029 warm-up – Coach’s Choice For time:50-40-30-20-10 – wall ball1-2-3-4-5 – rope ascents, (plank ascents – 6-8-10-12-14)

Day 1WOD 131028 warm-up – Coach’s Choice 10:00 – practice and build the deadlift, power clean and squat clean -barbells levels will be:  L1 – 75/45, L2 – 95/65, Rx’d – 115/75, SK – 135/95 interval 1:  3 rounds1:00 – 10 deadlifts + 10 hrpu + max effort squats1:00 – rest-rest additional minute prior to

Day 5WOD 131025 warm-up – Coach’s Choice complete the following workload for total time…L1 – 95/65, L2 – 115/75, Rx’d – 135/95 15-12-9deadlifts wall balls – 20/14 @ 10’ target -50 double unders (150 singles)- 12-9-6power cleanst2b -50 double unders (150 singles)- 9-6-3thrusterspull-ups -50 double unders (150 singles)-   OR, do this: For time:row 2003mon

Day 4WOD 131024 warm-up – Coach’s Choice AMRAP in 10:00 of:10 calorie row10 double unders -rest 2:00- For time:1-2-3-4-5-6-7-8-9-10 – kb swings – 24kg/16kg10-9-8-7-6-5-4-3-2-1 – goblet squats – 24kg/16kg

Day 3WOD 131023 warm-up – Coach’s Choice today’s workload will incorporate a snatch/ohs complex… a 1 power snatch leading to 2 ohs 12:00 to build up to heavy snatch complex (1 power snatch into 2 ohs) -5:00 rest… take 20# off your barbell!- WOD…6 rounds of:2:00 – 2 snatch complex + max effort hrbbj –

Day 2WOD 131022 warm-up – Coach’s Choice EMOM for 20:00 of:150m row on the evens10 ghd sit-ups or 20 abmat sit-ups on the odds @ 20:00…For time:50 wall balls – 20/14 @ 10’ target50 pull-ups

Day 1WOD 131021 warm-up – Coach’s Choice 5 rounds of::30 – burpees (no hand release):30 – rest(no score, just do the work) @ 5:00…10:00 to build a 3RM of hang power clean & jerk (unbroken) -take 5-7:00 to set up barbells at 75%- WOD…AMRAP in 15:00 of:5 hang power clean & jerk10 ring dips30 squats