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Day 3WOD 190904Repeat WOD 170111Bring-A-Friend warm-up – Coach’s Choice A. EMOM 9:001. 6-8 db chest press2. 10 strict ring row3. 6 db g2oh, total reps, alt armsB. EMOM 5:0050 double unders – OR – 40sec of jumping rope@ 15:00 on timer, immediately start CC. complete workload as fast as possible100 wall balls… perform 5 ring […]

Day 2WOD 190903Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead… do not

Day 1WOD 190902Repeat WOD 180903 (“B” only)Labor Day Hours: 7am, 8am, 9am, 10am Only warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… barbells not to exceed 100% bodyweightA2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pacerest to 15:00 on timer, then B B. “KHAERLEENN”… figure it out!3 rounds

Day 1WOD 190902Repeat WOD 180903 (“B” only)Labor Day Hours: 7am, 8am, 9am, 10am Only warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… barbells not to exceed 100% bodyweightA2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pacerest to 15:00 on timer, then B B. “KHAERLEENN”… figure it out!3 rounds

Day 5WOD 190830Repeat WOD 170106 warm-up – Coach’s Choice A. 10:00 of sled work… Athlete’s Choicewhen timer hits 15:00, start B (repeat 160209)B. 5 sets @ 80% effort1:00 burpees to target… rest 1min b/t setswork @ 15:00, 17:00, 19:00, 21:00, 23:00when timer hits 30:00, start C (repeate 160209)C. 1 set… empty the tank27 calorie row21

Day 4Partner WOD 190829Repeat WOD 160804 warm-up – Coach’s Choice A. 10 sets (5 sets each athlete) @ 80-90% effort… barbells not to exceed 135/95… you go, I go15 deadlifts15 hrpurest 5min upon completion of last set, then BB. 10 sets (5 sets each athlete) @ 80-90% effort… barbells not to exceed 135/95… you go,

Day 3WOD 190828Repeat WOD 170104 warm-up – Coach’s Choice A. EMOM 8:00evens – farmer’s carry down & back, then burpees to top of minuteodds – overhead plate carry down & back, then overhead lunges until top of minuteB. EMOM 8:00evens – bear crawl down & back, then Russian kb swings to top of minuteodds –

Day 2WOD 190827Repeat WOD 170103 warm-up – Coach’s Choice A1. wall ball cluster – 9. 9. 9. rest 10sec @ dots, then A2A2. power clean cluster @ 60% of 1RM – 2. 2. 2. rest 10sec @ dots, then A3A3. bjsd cluster (24”/20”) – 5. 5. 5, rest 10sec @ dots… rest 2min after 3rd

Day 1WOD 190826Repeat WOD 170102 warm-up – Coach’s Choice A1. 50 air squats, rest 30sec then A2A2. 25 hrpu, rest 30sec then A3A3. 10 single arm row each arm, no rest b/t arms, rest 1min then back to A1, x 3rest to 20:00 on timer, then BB. AMRAP 5:00 @ 80-90% effort… barbells not to

Day 1WOD 190826Repeat WOD 170102 warm-up – Coach’s Choice A1. 50 air squats, rest 30sec then A2A2. 25 hrpu, rest 30sec then A3A3. 10 single arm row each arm, no rest b/t arms, rest 1min then back to A1, x 3rest to 20:00 on timer, then BB. AMRAP 5:00 @ 80-90% effort… barbells not to