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Day 1WOD 190916Repeat WOD 170123 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190909A2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pacerest to 15:00 on timer, then BB. complete workload @ high intensity… barbells @ 100% of “A1”9-7-5deadliftspull-upsburpees over barrest to 25:00 on timer, […]

Day 1WOD 190916Repeat WOD 170123 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190909A2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pacerest to 15:00 on timer, then BB. complete workload @ high intensity… barbells @ 100% of “A1”9-7-5deadliftspull-upsburpees over barrest to 25:00 on timer,

Day 5WOD 190913Repeat WOD 170120 warm-up – Coach’s Choice A. 0:00-10:00 on timer… accumulate 8-10 heavy sled pushes@ 12:00 on timer, start BB. EMOM 10:00evens – 50 double unders – OR – :40 jumping ropeodds – 7-10 burpees@ 24:00 on timer, start CC. AMRAP 6:00 @ 80-90% effort3 wall climbs (x2 inchworm push-ups)6 pull-ups12 overhead

Day 4Partner WOD 190912 warm-up – Coach’s Choice A. Partner FGB… Championship Bout!!5 sets… Athletes are to rotate every minute1:00 – wall balls1:00 – sdhp (75/55)1:00 – bjsd (20”)1:00 – push press (75/55)1:00 – row for calories1:00 – rest (FLR!!)B. post WOD recovery

Day 3 WOD 190911Repeat WOD 170118 warm-up – Coach’s Choice A. EMOM 20:001) 10-15 ghd sit-ups (20 abmats)2) 10 deficit reverse lunges… load w/dumbbells3) 10-15 back/hip extensions4) 10 step-ups… load w/dumbbellsrest to 25:00 on timer, then BB. 3 sets @ 90% effort6 tgu… load not to exceed 55/35 (total reps, alt arms)12 Russian kb swings… 32kg/24kg24

Day 2WOD 190910Repeat WOD 170117 warm-up – Coach’s Choice A. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t setsrest to 10:00 on timer, then BB. EMOM 5:00snatch complex – 1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch-OR-clean complex – 1 power clean + 1 hang squat clean +

Day 1WOD 190909Repeat WOD 170116 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190902A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. AMRAP 6:00 @ 80-90% effort… barbells not to exceed 95/655 strict press10 t2b/k2e/hkr15 bjsd/step-ups… boxes not to

Day 1WOD 190909Repeat WOD 170116 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190902A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. AMRAP 6:00 @ 80-90% effort… barbells not to exceed 95/655 strict press10 t2b/k2e/hkr15 bjsd/step-ups… boxes not to

Day 5WOD 190906Repeat WOD 170113Repeat WOD 160114 warm-up – Coach’s Choice A. 20 tgu, tough… not for timerest as needed, then BB. AMRAP 20:00 @ 80-90% effort… barbells not to exceed 75/552000m row30 shoulder to overhead1000m row15 shoulder to overhead500m row10 burpees over rowerC. post WOD body maintenance

Day 4Partner WOD 190905 warm-up – Coach’s Choice A. For Time… Buy-in… 100 burpee box jumps… you go, I goThen,As a team, complete 75 t2b + 30 tgu… both athletes can be working at same timeCash-out… 10 sets (5 sets each… you go, I go)150m row + 10 (5/5) db hang clean & jerkB. post WOD