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Day 2WOD 200922BadAss Lady Quad BDay WOD Warm-up – Coach's Choice Complete workload for time… capped at 43minBarbells: 115/75Dumbbells: 50/35Boxes: 24"/20" A. Buy-in: 76cal row/bike/ski + 43 burpees over bar (lateral hops)9 power cleans22 t2b/ghd sit-ups9 hang squat cleans22 db power snatch9 sdhp22 box jump up and over9 thrusters22 pull-upsCash-out: 43 wall balls + 76 […]

Day 1WOD 200921Repeat WOD 200121 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you go…b/t sets = 2 tgu @ tough load + 60sec FLRdeadlift @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 1 set @ 90% effort… capped @ 12:001000m row/ski60 wall balls30 clean to overhead… 95/65C.

Day 1WOD 200921Repeat WOD 200121 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you go…b/t sets = 2 tgu @ tough load + 60sec FLRdeadlift @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 1 set @ 90% effort… capped @ 12:001000m row/ski60 wall balls30 clean to overhead… 95/65C.

Day 5WOD 200918 Warm-up – Coach’s Choice A. Complete workload for time… capped @ 30:00Buy-in – 150 double unders – OR – 75 bjsd/step-ups @ 20”3 sets of…400m run/row21 kb swings… 24kg/16kg15 thrusters… 95/6515 pull-ups/jumping pull-upsCash-out – 150 double unders – OR – 75 bjsd/step-ups @ 20”B. post WOD recovery

Day 4WOD 200917Aerobic Repeats + ROMWOD A1. 4:00 row @ 90% aerobic effort… rest 2min, then A2A2. 3:00 row @ 90% aerobic effort… rest 90sec, then A3A3. 2:00 row @ 90% aerobic effort… rest 1min, then A4A4. 1:00 row @ 90% aerobic effortB. ROMWOD

Day 3WOD 200916 Warm-up – Coach’s Choice A1. 4 x 20sec on/10sec off – air squats… no rest b/t A1 & A2A2. 400m run (sub for run is 20cal/15cal bike)… rest to 6:00, then back to A1, x 2 (A1 @ 0:00 & 6:00)Rest to 12:00, then BB1. 4 x 20sec on/10sec off – hrpu…

Day 2WOD 200915 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… goals for power clean: subtract 1 rep, add load and keep reps unbroken each set…5 power cleans + 15 wall balls + 30 double unders/50 singlesRest to 18:00 on timer, then BB. 1 set every 3min, x 5… goals for triplet:

Day 1WOD 200914 Warm-up – Coach’s Choice A1. 1 set every 2min, x 51 squat clean + 2 front squats + 3 push jerksRest to 10:00 on timer, then A2A2. AMRAP 5:00Bar-facing burpeesRest to 20:00 on timer, then BB. 3 sets @ 90% effort… capped @ 12:00200m run (sub = 12cal/10cal bike)250m row20 jumping pull-upsC.

Day 1WOD 200914 Warm-up – Coach’s Choice A1. 1 set every 2min, x 51 squat clean + 2 front squats + 3 push jerksRest to 10:00 on timer, then A2A2. AMRAP 5:00Bar-facing burpeesRest to 20:00 on timer, then BB. 3 sets @ 90% effort… capped @ 12:00200m run (sub = 12cal/10cal bike)250m row20 jumping pull-upsC.

Day 5WOD 200911 Warm-up – Coach’s Choice For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row Athletes may start with