Day 1
WOD 180903
Labor Day Hours: 7am, 8am, 9am, 10am Only
warm-up – Coach’s Choice
A. “KHAERLEENN”… figure it out!
3 rounds for time of:
15 wall balls
400m run
20 wall balls
21 kb swings
15 wall balls
12 pull-ups
B. post WOD recovery
Day 2
WOD 180904
warm-up – Coach’s Choice
A. EMOM 6:00
evens – 10 strict/weighted pulling reps
odds – 10 dumbbell deadlifts
rest to 7:00 on timer, then B
B. AMRAP 3:00 @ high intensity
burpees to target
rest to 15:00 on timer, then C
C. EMOM 5:00… choose a complex and build your bar over 5 sets
1 power snatch + 1 hang squat snatch + 1 squat snatch
-OR-
1 power clean + 1 hang squat clean + 1 squat clean
no rest b/t C & D… (D starts @ 20:00 on timer)
D. AMRAP 5:00 @ high intensity
1 squat snatch – OR – 1 squat clean… barbell @ 100% of “C”
3 burpees over bar (lateral hops)
5 t2b
E. post WOD recovery
Day 3
WOD 180905
Bring-A-Friend Day!
warm-up – Coach’s Choice
A1. AMRAP 1:00 – kb sdhp… rest 1min, then A2
A2. AMRAP 1:00 – bjsd/step-ups… rest 1min, then A3
A3. AMRAP 1:00 – goblet squats… rest 1min, then back to A1, x 2
rest to 16:00 on timer, then B
B1. AMRAP 1:00 – row calories… rest 1min, then B2
B2. AMRAP 1:00 – bike calories… rest 1min, then B3
B3. AMRAP 1:00 – jump rope… rest 1min, then back to B1, x 3
rest to 30:00 on timer, then C
C. Max effort FLR… capped @ 5:00
D. post WOD recovery
Day 4
WOD 180906
warm-up – Coach’s Choice
A. Choose a workload you love and execute it for time!
Option 1
1500m row
60 back squats @ 135#/95#
30 shoulder to overhead @ 135#/95#
Option 2
3mile Assault Bike
60 overhead lunges (in space, not walking) @ 45#/25#
30 hrpu
Option 3
1.5mile run
100 air squats
50 db g2oh @ 50#/35#
B. post WOD recovery
Day 5
WOD 180907
warm-up – Coach’s Choice
A. EMOM 5:00
3 squat snatches – OR – 3 squat cleans
(touch-n-go reps… build your bar to a comfortable weight over 5 sets)
rest to 10:00 on timer, then B
B. Complete workload for time:
1. 2. 3. 4. 5. 4. 3. 2. 1.
squat snatch – OR – squat clean… barbell @ 100% of “A”
@ dots… perform 2 rope climbs + 5 bjsd… nte 30”/24”
C. post WOD recovery
Day 6
WOD 180908
WOD – Coach’s Choice
