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Day 2WOD 131008 warm-up5:00 “Cindy”5:00 –mobilize- WOD…5:00 – max effort row2:00 – rest5:00 – max effort hang snatch2:00 – rest5:00 – max effort hrb pull-ups2:00 – rest5:00 – max effort squat clean L1 – 75/45L2 – 95/65Rx’d – 115/75SK – 135/95

Day 1WOD 131007 warm-up2:00 partner wall ballthen…accumulate 25 ghd sit-ups & 25 back extensions -mobilize- 10:00 – find heavy RM of power clean 2:00 – rest (coach’s will explain %’s for EMOM) EMOM for 20:00 of:even minutes – 4 power cleans (touch & go)odd minutes – 7 t2b @ 20:00…race to 30 burpees (no hand

Day 6WOD 131005 “swinefest”For time:100 hrbEMOM – pull-ups L1 – 3Rx’d – 5SK – 3 mu

Day 5WOD 131004 warm-up = coach’s choice 5:00 – mobility “the pre-pig workload”complete the following for time:5 rounds of:12 kb swings24 squats12 t2b-perform max effort double unders or singles on every 3rd minute, starting at minute zero… (0, 3, 6, 9… and so on) L1 – 16kgRx’d – 24kgSK – 32kg

Day 4WOD 131003 warm-up/mobility For time or 30:00 to complete the following workload of:2000m rowrest 3:00150 double unders (450 singles)rest 2:0050 hrbrest 1:0040 pull-ups

Day 3WOD 131002 5:00 – 1 hrb, 2 walking lunges5:00 – mobility AMRAP in 25:00 of:5 wall ball5 ohs1 rope ascent (6 plank ascents)-add 5 reps to the wall balls and ohs every round-add 1 rope ascent every round (or add 2 plank ascents every round) L1 – 75/45L2 – 95/65Rx’d – 115/75SK – 135/95

Day 2WOD 131001 warm-up:“Jeremy”21-15-9ohs w/pvc pipeburpees (no hand-release) 5:00 – mobility 10:00 to find your single rep max of a squat clean rest 2:00 AMRAP in 10:00 of:5 squat cleans @ 65%7 hspu rest 1:00 @ 11:00…race to 100 double unders or 300 singles

Day 1WOD 130930 time domain – 10:00movements:250m row (and/or 200m run depending on time of day and your safety)15 hrb30 double unders (90 singles)objective:use the 10:00 time domain to accumulate as much work as possible of the movements listed above… treating it as a warm-up, not as a WOD.  Your tempo should allow you to

Day 6WOD 130928 3000m partner row, or individuals must row 1500m WOD…AMRAP in 15:00 of: 75 hrpu75 abmat sit-ups75 squats200m sandbag carry

Day 5WOD 130927 partner-up: lunges/burpeesAMRAP for 5:00 of:50’ walking lunges – athlete 1burpees (no hand release!) – athlete 2-athletes switch every 50’ 10:00 to establish barbell wt. for EMOM EMOM for 20:00 of:0, 2, 4, 6, 8, 10, 12, 14, 16, 18 – 3 unbroken hang snatch… barbell wt. remains constant1, 3, 5, 7, 9,