WOD

Week of 22.10.10 Day 1221010 Monday A. 1 set every 3:00 x 1010 kbs 24/16kg*8 calories row/ski *calories increase by 2 each round. If capped out, remain on the row/ski until time expires. Day 2221011 Tuesday StrengthA. Split Jerks 1 set every 2:00 x 30:00 5 split jerks2:00 3 split jerks4:00 1 split jerk Rest […]

Day 1WOD 221003 Warm-up – Coach’s Choice A. 1 set every 3:00 x 53 man makers5 dual DB. DeadliftsFarmer’s Carry down and backRest 3:00, then BB. 5-7 Sets 12:00 Cap 90% effort10 Calories7 T2BC. post WOD recovery Day 2WOD 221004 Warm-up – Coach’s Choice A. Split Jerks 5×31 set every 2:00 build to find 3RMRest

Day 1WOD 220926Focus: Strength Warm-up – Coach’s Choice A. Split Jerks 5 x 31 set of 3 reps every 1:30, x 565% of 1RM from 220912Rest to 10:00B. AMRAP 3:00Distance on apparatusRest 3:00 then CC. EMOM 15:001) 6 power cleans… nte 125/852) 10 t2b/hanging abs3) 10-15 wall ballsD. post WOD recovery Day 2WOD 220927Focus: Grip

Day 1WOD 220919 Warm-up – Coach’s Choice A1. 8-10 RFESS each leg, rest :30 then A2A2. 8-10 Dips (ring, box, bench, supported/unsupported, rest :30 then A3A3. :30 Inversion holdRest to 4:00 then back to A1 x 3Rest and additional 3:00, then BB. Grip Strength2:00 plate pinch carry2:00 burpee + plate g2oh2:00 rest1:30 plate pinch carry1:30

Day 1 WOD 220912 TEST DAY Warm-up – Coach’s Choice A. Split Jerks 0:00 5 split jerks 3:00 5 split jerks 6:00 3 split jerks 8:00 3 split jerks 10: 00 1 split jerk 12:00 1 split jerk Rest 3:00 (15:00 on the clock) B. AMRAP 12:00 1 MU/c2b/pu 1 BJSD NTE 30” 10 Double

Day 1WOD 220905 Warm-up – Coach’s Choice A. For Time 40:00 Cap15mu/c2b/pu in unbroken sets of 3 or 515 stone to shoulder400m run15 t2b in UB sets of 3 or 515 stone squats400m run20 burpees10mu/c2b/pu in UB sets of 2, 5, or 1010 stone to shoulder200m run10 t2b in UB sets of 2, 5, or

Day 1WOD 220829Repeat WOD 210830 Warm-up – Coach’s Choice A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4Rest to 15:00, then BB. 3 sets @ 80-90% effort30

Day 1WOD 220822Repeat WOD 210823 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 3 unbroken hang clean & jerks… rest to 3:00 on timer, then back to A1, x 4Rest to 12:00 on timer, then BB. 5 x 1:00 bjsd/med ball step-ups, rest 1:00 b/t setsRest 5min

Day 1WOD 220815Repeat WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges(SSRDL @ 0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. 5 x 1:00 burpees to target, rest 1:00 b/t

Day 1WOD 220808Repeat WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every