Day 1
WOD 181001
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 – power clean cluster – 2. 2. 2 – step over bar @ dots… nte 75-80% 1RM power clean
odds – 15-20 wall balls
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort
2:00 row/bike/ski
25 hrpu
10 bjsd… nte 30”
D. post WOD recovery
Day 2
WOD 181002
warm-up – Coach’s Choice
A. Overhead Squats – 9. 7. 5.
30sec forearm plank @ 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 6:00
evens – 6 db g2oh, total reps, alternate arms… load is athlete’s choice
odds – 6-8 single arm row each arm
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 90% effort
30 double unders (30sec attempts/60 singles)
15 power snatch… nte 75/55
10 pull-ups – OR – 5 bar muscle-ups
D. post WOD recovery
Day 3
WOD 181003
warm-up – Coach’s Choice
A. CGBP – 9. 7. 5.
5/5 loaded step-ups @ dots (2 risers or four 45#bumpers)
bench 9’s @ 0:00, bench 7’s @ 3:00, bench’s @ 6:00
rest to 10:00 on timer, then B
B. 8 x 30/30 row/bike/ski… increased effort each set
rest to 23:00 on timer, then C
C. 3 sets @ high intensity
9 dumbbell thrusters… nte 60/45
15 burpees over db (lateral hops)
D. post WOD recovery
Day 4
WOD 181004
warm-up – Coach’s Choice
A. 30:00 @ 80-90% effort – row/bike/ski for max calories
@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00 – execute 1 set of:
right arm – 1 db power snatch + 1 thruster + 1 hang clean & jerk + 4 overhead lunges
left arm – 1 db power snatch + 1 thrusters + 1 hang clean & jerk + 4 overhead lunges
dumbbells are athlete’s choice
B. post WOD recovery
Day 5
WOD 181005
warm-up – Coach’s Choice
A. Complete workload @ 90% effort
50 wall balls
1 rope climb – OR – 2 pull-up + 2 t2b
40 wall balls
2 rope climbs – OR – 4 pull-ups + 4 t2b
30 wall balls
3 rope climbs – OR – 6 pull-ups + 6 t2b
20 wall balls
4 rope climbs – OR – 8 pull-ups + 8 t2b
10 wall balls
5 rope climbs – OR – 10 pull-ups + 10 t2b
B. post WOD recovery
Day 6
WOD 181006
WOD – Coach’s Choice
