Day 1
WOD 181008
warm-up – Coach’s Choice
A. CGBP – 8. 6. 4. (week 1)
10 deficit reverse lunges, total reps, alternate legs… load is athlete’s choice
bench 8’s @ 0:00, bench 6’s @ 3:00, bench 4’s @ 6:00
rest to 10:00 on timer, then B
B. EMOM 6:00
evens – 10 strict & unbroken dumbbell curl & press… load is athlete’s choice
odds – forearm plank
rest to 21:00 on timer, then C
C. Complete workload for time
15-12-9
dumbbell thrusters… nte 35/20
burpee box jumps… nte 24”/20”
D. post WOD recovery
Day 2
WOD 181009
warm-up – Coach’s Choice
(week 1)
A1. 8 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 8 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (8-6-4)
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. EMOM 5:00
6 db g2oh, total reps, alternate arms… nte 50/35
8 bjsd… nte 24”
(this is 6 + 8 each minute)
rest to 20:00 on timer, then C
C. Complete workload for time
5. 10. 5.
squat cleans… nte 135/95
wall balls
pull-ups
50 double unders @ dots… (45sec attempts/singles)
D. post WOD recovery
Day 3
WOD 181010
warm-up – Coach’s Choice
A. Overhead Squats – 8. 6. 4. (week 1)
30sec FLR @ dots
squat 8’s @ 0:00, squat 6’s @ 3:00, squat 4’s @ 6:00
rest to 10:00 on timer, then B
B. EMOM 10:00
evens – 10-15 ring rows
odds – 10-15 hrpu
rest to 24:00 on timer, then C
C. AMRAP 7:00 @ 90% effort
15cal row/bike/ski
10 push press… nte 115/75
5 t2b
D. post WOD recovery
Day 4
WOD 181011
Repeat WOD 180622
warm-up – Coach’s Choice
A. 10 sets @ aerobic flow pace
12/10cal row/bike/ski
9 wall balls
7 t2b
5 power cleans… nte 155/105
3 shoulder to overhead w/power clean barbell
1 rope climb (3 climbs from floor to standing)
B. post WOD recovery
Day 5
WOD 181012
Repeat WOD 171208
warm-up – Coach’s Choice
A. Complete workload @ 80% effort… not for time… the ascending/descending ladder represents repetitions for the following barbell complex:
deadlift + power clean + front squat + shoulder to overhead… barbells nte 155/105
1. 2. 3. 4. 5. 4. 3. 2. 1.
@ dots, perform…
15cal/12cal row – OR – 10cal/7cal Assault Bike
+
muscle-ups (bar or ring)/pull-ups/jpu/ring row following the ladder rep scheme
(for example… round 1, 1dl + 1pc + 1fs+ 1sh2oh + row/bike + 1 pulling movement… round 2, 2dl + 2pc + 2fs + 2sh2oh + row/bike + 2 pulling movement… and so on)
B. post WOD recovery
Day 6
WOD 181013
warm-up – Coach’s Choice
WOD – Coach’s Choice
