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Day 6WOD 131019 warm-up1000m row or 800m run -mobilize- EMOM for 12:00 of:3 push press on the evens (no jerks)5 hspu or 10 hrpu on the odds -rest 5-7:00 to set up WOD- 3 rounds for time of:21 kb swings – 24kg/16kg12 ring dips100’ sled push – or – 5 stone to shoulder squats – […]

Day 5WOD 131018 warm-up – moderate intensity, moderate resistanceAMRAP in 5:00 of:10 abmat sit-ups10 kb swings10 hrpu10 squats -mobilize- EMOM for 10:00 of:3 back squats@ 10:00…30 burpees for time (no hand release) -rest 5-7:00 to set up/explain WOD- complete the following workload for time, with 75/45 barbell…2 rounds of:15 thrusters15 pull-ups -check the clock and

Day 4WOD 131017 10 rounds of:30 second max effort row1:00 – rest 6 rounds for time of:5 clean to overhead15 hrb L1 – 95/65L2 – 115/75Rx’d – 135/95SK – 155/105

Day 3WOD 131016 warm-up – moderate intensityaccumulated 1000m rowing + 25 ghd sit-ups + 25 back extensions -mobilize- EMOM for 10:00 of:5 deadlifts-these are touch & go reps, NOT single rep drops- -rest 3:00- AMRAP in 4:00 of:wall balls – 20/14 @ 10’target -rest 2:00- AMRAP in 3:00 of:rope ascents – 15’ -rest 2:00- AMRAP

Day 2WOD 131015 warm-up – moderate intensity2:00 partner wall ball2:00 partner hrb -mobilize- be strict on the time!8:00 – find heavy RM of a power clean2:00 – set barbell up @ 85%@ 10:00…AMRAP in 8:00 of:power clean – 85% of your heavy RM -rest 5 to 7:00- (set up boxes, explain 3 rounder) 3 rounds

Day 1WOD 131014 warm-up – moderate to low intensity5 rounds of:1:00 – row1:00 – jump rope -mobilize- “The Pinta”3 rounds, as fast as possible of:1:00 – 9 hang power cleans + 6 wall balls + max effort burpees (no hand release)1:00 – rest -rest 3:00- (yes, in addition to the 1:00 above) “The Niña”3 rounds,

Day 6 WOD 131012 Coach's Choice!!

Day 5WOD 131011 warm-up8:00 @ moderate resistance and intensity of:5 pull-ups10 wall balls15 kb swings -mobilize- 10:00 to find heavy RM of a front squat (from the racks) 2:00 for coach’s to explain percentages AMRAP in 5:00 of:jump rope EMOM for 5:00 of:3 fronts squats @ 70% AMRAP in 5:00 of:rope ascents EMOM for 5:00

Day 4WOD 131010 warm-up30 hrb -mobilize- WOD…AMRAP in 20:00 of:500m row100’ sled push15 ghd sit-ups

Day 3WOD 131009 warm-upAMRAP in 5:00 of: (moderate resistance, moderate intensity)10 walking lunges (total steps)10 ring rows10 med ball cleans -mobilize- WOD…EMOM for 10:00 of:4 push press w/3 second hold at top of the press @ 10:00…AMRAP in 3:00 of:ring dips rest 2:00 @ 15:00…3 rounds of:unbroken wall ballsunbroken pulling movement L1 – modified/Rx’d pull-upsRx’d