Day 1
WOD 180910
warm-up – Coach’s Choice
A1. 10 strict/weighted ring rows – OR – pull-ups… rest to top of minute, then A2
A2. 10 deadlifts… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 13:00 on timer, then B
B. Complete workload @ 90% effort… capped @ 5:00
12-9-6
kb swings… nte 32kg/24kg
wall balls
t2b/k2e/hkr
rest to 21:00 on timer, then C
C. Complete workload for time
12. 9. 6.
t2b/k2e/hkr
burpees to target
kb swings… nte 32kg/24kg
@ dots, execute 30 double unders (10-15 attempts, or 50 singles)
D. post WOD recovery
Day 2
WOD 180911
warm-up – Coach’s Choice
A. Overhead Squats – 10. 10. 10.
30sec forearm plank @ dots
squat @ 0:00, 3:00, 6:00
@ 10:00, go to B
B. AMRAP 5:00
bjsd @ 24”/20”
rest 5-8min… prep barbell for C
C. 7:00 workload… 90+% effort
3-6-9-12-15…
clean & jerk… nte 135/95
bar-facing burpees
D. post WOD recovery
Day 3
WOD 180912
warm-up – Coach’s Choice
A1. 10 cgbp… rest to top of minute, then A2
A2. 10 deficit reverse lunges, total reps, alternate legs… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 13:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 6:00
10 dumbbell push press… nte 60/45
3 rope climbs (x2 floor to standing)
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
dumbbell bear crawl… nte 35/20
10 goblet squats EMOM, starting @ 25:00… using one db
D. post WOD recovery
Day 4
WOD 180913
warm-up – Coach’s Choice
Aerobic Flow Thursday!
A. Complete workload for time @ 80-90% effort
100cal – row/bike/ski
80 double unders
60 db g2oh, total reps, alt arms… nte 50/35
40 wall balls
20 burpee pull-ups
10 power cleans… nte 165/115
B. post WOD recovery
Day 5
WOD 180914
warm-up – Coach’s Choice
A. 1 set every 5min for 7 total sets… work @ 95+% effort
7cal/5cal Assault Bike sprint
sled drag (1 direction, walking backwards)
9 pull-ups – OR – 5 muscle-ups
12 squats – OR – 6 pistols
(sprint @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00)
B. post WOD recovery
Day 6
WOD 180915
WOD – Coach’s Choice
