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Day 1WOD 191021Repeat WOD 170227 warm-up – Coach’s Choice A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 191014rest to 10:00 on timer, then BB. EMOM 5:00… barbell @ 100% of A6 deadlifts + 6 burpeesrest to 20:00 on timer, then CC. […]

Day 1WOD 191021Repeat WOD 170227 warm-up – Coach’s Choice A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 191014rest to 10:00 on timer, then BB. EMOM 5:00… barbell @ 100% of A6 deadlifts + 6 burpeesrest to 20:00 on timer, then CC.

Day 5WOD 191018Repeat WOD 170224 warm-up – Coach’s Choice A. 5 x 10sec Assault Bike sprints @ 100% effort… sprint every 2minrest to 15:00 on timer, then BB. 3 sets @ 90% effort350m row12 bjsd/step-ups – 24”20”9 clean to overhead… not to exceed 95/656 pull-ups – OR – 3 bar muscle-ups30sec FLRC. post WOD body

Day 4Partner WOD 191017Repeat WOD 170223 warm-up – Coach’s Choice Aerobic Flow ThursdayA. AMRAP 30:00 @ aerobic flow pace… one athlete working at a time50 abmat sit-ups20 overhead lunges w/bumper plate, total reps, alt legs… 45/2510 tgu, total reps, alt arms… not to exceed 50/352 rope ascents – OR – 6 pull-up/t2b comboB. post WOD body

Day 3WOD 191016Repeat WOD 170222 warm-up – Coach’s Choice A1. 90sec Assault Bike @ 80-90% effort, rest 90sec then A2A2. 90sec… 20 pistols, total reps, alt legs + FLR until time expires, rest 90sec then back to A1, x 3rest to 20:00 on timer, then B’sB1. 90sec row @ 80-90% effort, rest 90sec then B2B2.

Day 2WOD 191015Repeat WOD 170221 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 strict ring rows – OR – 6 strict pull-ups – OR – 3 strict muscle-upsodds – 6 db burpee clean & jerks… not to exceed 50/35rest to 10:00, then BB. Choose barbell complex and perform 1 set EMOM for 8:00Option 1…

Day 1WOD 191014Repeat WOD 170220 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 191007Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00… 3rd

Day 1WOD 191014Repeat WOD 170220 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 191007Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00… 3rd

Day 5WOD 191011Repeat WOD 170217 warm-up – Coach’s Choice Athletes can start @ A1 or A2Complete workload every 2:30A1. 10sec Assault Bike sprint @ 100% effort, rest accordingly then A2A2. heavy sled push (1 direction), rest accordingly then back to A1, x 4(A1 @ 0:00, 5:00, 10:00, 15:00)… (A2 @ 2:30, 7:30, 12:30, 17:30)rest to

Day 4Partner WOD 191010 warm-up – Coach’s Choice A. Team “Cindy” + 10 extra minutes & jump ropes!AMRAP 30:005 pull-ups10 hrpu15 air squats 20 double unders/singles*only one athlete working at a time*break up reps however you see fit!B. post WOD recovery