Day 1
WOD 180924
warm-up – Coach’s Choice
A. Overhead Squats – 9. 7. 5.
15 abmat sit-ups @ dots
squat 9’s @ 0:00, squat 7’s @ 3:00, squat 5’s @ 6:00
rest to 10:00 on timer, then B
B. EMOM 5:00
1-5 wall climbs – OR – 10-15 hrpu
@ 15:00 on timer, start C
C. EMOM 5:00
25-50 double unders – OR – 30-40sec attempt/singles
rest to 25:00 on timer, then D
D. 3 sets for time
15 kb swings… nte 32kg/24kg
15 burpees
E. post WOD recovery
Day 2
WOD 180925
warm-up – Coach’s Choice
A. CGBP – 9. 7. 5.
5 high box jumps @ dots
bench 9’s @ 0:00, bench 7’s @ 3:00, bench’s @ 6:00
rest to 10:00 on timer, then B
B. AMRAP 2:00
wall balls
rest to 17:00 on timer, then C
C. 5 sets @ 80-90% effort
250m/200m row – OR – 12cal/9cal bike
2. 2. 2. – touch-n-go power cleans… nte 165/115, step-over bar @ dots
9 t2b/k2e/hkr/abmats
D. post WOD recovery
Day 3
WOD 180926
warm-up – Coach’s Choice
A1. 9 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 9 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (9-7-5)
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. EMOM 6:00
evens – 8 goblet reverse lunges, total reps, alternate legs
odds – 6-8 single arm db push press (each arm)
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… 12:00 CAP
20 wall balls
20 sdhp… nte 75/55
20 bjsd… nte 24”/20”
20 shoulder to overhead… nte 75/55
30sec FLR
D. post WOD recovery
Day 4
WOD 180927
warm-up – Coach’s Choice
Aerobic Flow Thursday!
A. AMRAP 30:00 @ 80% effort
2 rope climbs
4 tgu… nte 50/35
6 single arm db thrusters… nte 50/35… (3/3)
8 single arm overhead lunges… nte 50/35… (4/4)
10cal row/bike/ski
30 double unders
B. post WOD recovery
Day 5
WOD 180928
warm-up = “A”
A. 5 x 10sec bike sprints + 5 burpees AFAP… work @ 0:00, 2:30, 5:00, 7:30, 10:00
rest ~ 5-7min, then B
B. AMRAP 15:00 or 5 sets for time… whichever happens first!!
15 ohs – OR – 15 front squat… nte 95/65
9 pull-ups
15 burpees over bar (lateral hops)
9 t2b/k2e/hkr/abmats
C. post WOD recovery
Day 6
WOD 180929
WOD – Coach’s Choice
