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Day 5WOD 190927Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories on Assault Bikerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall ballsrest […]

Day 4Partner WOD 190926Repeat WOD 170202 warm-up – Coach’s Choice A. EMOM 6:003 touch-n-go squat clean thrusters (each athlete)… build bar each set (one barbell per team)rest to 10:00, then BB. AMRAP 20:00 @ aerobic flow pace… follow the leader format250m row1 squat clean thruster @ 100% of “A”9 t2b30sec FLRC. post WOD body maintenance

Day 3WOD 190925Repeat WOD 170201 warm-up – Coach’s Choice A. EMOM 10:00evens – 5-8 cgbpodds – 150m rowB. EMOM 10:00evens – 3-5 wall climbs (6 h-r inchworm push-ups)odds – 3-5 stone to shoulderrest to 25:00 on timer, then CC. AMRAP 5:00 @ high intensity50 air squats30 bjsd @ 20”10 ring push-upsD. post WOD body maintenance

Day 2WOD 190924Repeat WOD 170131 warm-up – Coach’s Choice Rx’d recovery = 2-3min row/bike @ warm-up/cool-down paceA. perform workload @ 80-90% effort… barbells not to exceed 135/951:00 burpees to target, then 2 rounds of:12 deadlifts9 hang power cleans6 shoulder to overheadrest to 10:00 on timer, then BB. perform workload @ 80-90% effort1:00 burpees to target,

Day 1WOD 190923Repeat WOD 170130 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190916A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. 3 sets @ 90% effort10 t2b20 overhead lunges – 45/2512 db thrusters – 50/353 bar muscle-ups –

Day 1WOD 190923Repeat WOD 170130 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190916A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. 3 sets @ 90% effort10 t2b20 overhead lunges – 45/2512 db thrusters – 50/353 bar muscle-ups –

Day 5WOD 190920Repeat WOD 170127 warm-up – Coach’s Choice A. 10:00 of sled activity… Athlete’s choice@ 15:00 on timer, go to BB. AMRAP 5:00heavy turkish get-ups, total reps, alt arms… Athlete’s Choice@ 20:00, start CC. 1 set AFAP… capped @ 10:00750m row30 power cleans @ 60% 1RM50 burpees to targetD. post WOD body maintenance

Day 4Partner WOD 190919Repeat WOD 170126 warm-up – Coach’s Choice A. EMOM 10:00… Both athletes working at same time… one is doing evens, while the other does oddsevens – 10 db curl & press, total reps, alt armsodds – 30sec SB each siderest to 15:00 on timer, then BB. “Helen” in a boat3 rounds for

Day 3WOD 190918Repeat WOD 1701125 warm-up – Coach’s Choice Rx’d boxes – 24”/20”Rx’s recovery – row @ warm-up/cool-down paceBarbells not to exceed 95/65 for all setsA. 3 sets @ 90% effort… 15 bjsd/step-ups – 24”/20”12 shoulder to overhead9 t2b/k2e/hkrrest to 10:00 on timer, then BB. 3 sets @ 90% effort… 15 shoulder to overhead12 t2b/k2e/hkr9 bjsd/step-upsrest to

Day 2WOD 190917Repeat WOD 170124 warm-up – Coach’s Choice A. EMOM 8:00evens – 10sec AD sprintodds – 50 double unders – OR – 40sec jump ropeB. EMOM 8:00evens – 8 RFESS each leg, self loadedodds – 6-8 single arm row each armC. EMOM 8:00evens – 10sec AD sprintodds – power clean cluster @ 60% 1RM