Day 1
WOD 180917
warm-up – Coach’s Choice
A1. 10 cgbp… rest to top of minute, then A2
A2. 10 weighted step-ups (5/5)… load w/dumbbells… 2 risers or 4 bumpers(45#)… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. EMOM 6:00
evens – 10 RFESS each leg, no load
odds – 10-15 pike-ups on rower
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 12:00
500m/400m row – OR – 25cal/20cal Assault Bike
12 dumbbell hang clean & jerks (6/6)… nte 50/35
15 bjsd… nte 24”/20”
D. post WOD recovery
Day 2
WOD 180918
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 10:00 on timer, then B
B. AMRAP 5:00
bar-facing burpees… if you get to 50 reps prior to 5:00, you’re done!!
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 90% effort
15 hrpu
10 wall balls
5 hang power cleans… nte 135/95
D. post WOD recovery
Day 3
WOD 180919
warm-up – Coach’s Choice
A. Overhead Squats – 10. 10. 10.
30sec FLR @ dots
squat @ 0:00, 3:00, 6:00
rest to 10:00 on timer, then B
B. 5 x 10sec bike sprints @ 100% effort
sprint @ 10:00, 12:00, 14:00, 16:00, 18:00
rest to 25:00 on timer, then C
C. 5:00 @ max effort
20 shoulder to overhead… nte 75/55
30 double unders (50 singles)
D. post WOD recovery
Day 4
WOD 180920
warm-up – Coach’s Choice
A. Choose an apparatus and perform 8 x 30/30… increasing effort over 8 sets
rest ~ 5:00, then B
B. “Angie”
Complete workload AFAP
100 pull-ups
100 push-ups
100 sit-ups
100 squats
C. post WOD recovery
Day 5
WOD 180921
warm-up – Coach’s Choice
A. 20 turkish get-ups… moderate load… 80-90% effort
rest to 10:00 on timer, then B
B. 1 set @ max effort
30cal/25cal Assault Bike
30 barbell ground to overhead… nte 95/65
rest to 20:00 on timer, then C
C. 5 sets @ max effort… capped @ 10:00
15cal/12cal row
15 t2b/k2e/hkr – OR – 20 abmats
D. post WOD recovery
Day 6
WOD 180922
WOD – Coach’s Choice
