Day 1
WOD 181015
warm-up – Coach’s Choice
A. Overhead Squats – 8. 6. 4. (week 2)
60sec easy row/bike/ski @ dots
squat 8’s @ 0:00, squat 6’s @ 3:00, squat 4’s @ 6:00
rest to 12:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
15 bjsd… nte 24”/20”
12 shoulder to overhead… nte 115/75
9 t2b/k2e/hkr/abmats
C. post WOD recovery
Day 2
WOD 181016
warm-up – Coach’s Choice
A. CGBP – 8. 6. 4. (week 2)
10 loaded step-ups (2 risers), 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 db power snatch, total reps, alternate arms… nte 50/35
odds – 15-20 wall balls
rest to 20:00 on timer, then C
C. 3 sets @ high intensity
20 unbroken kb swings… nte 32kg/24kg
20 burpees
20 calories – row/bike/ski
*kb swings must be 20 reps unbroken each set*
D. post WOD recovery
Day 3
WOD 181017
warm-up – Coach’s Choice
(week 2)
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 12:00 on timer, then B
B. Complete workload for time… barbell nte 95/65
18. 12. 6.
hang power clean
front squat
10 hrpu @ dots
rest to 24:00, then C
C. Complete workload for time… barbell nte 95/65
18. 12. 6.
sdhp
shoulder to overhead
5 or 10 or 20 or 30 double unders @ dots
D. post WOD recovery
Day 4
WOD 181018
warm-up – Coach’s Choice
A. 4 x 90sec workload @ 90% effort, rest 90sec b/t sets
@ 0:00, 3:00, 6:00, 9:00…
150m/100m row + 10 burpees + max reps db power snatch until time expires… 50/35
(larger heats can partner up… one works while the other rests)
rest to 18:00 on timer, then B… during rest accumulate 1min for FLR and SB each side
B. 4 x 90sec workload @ 90%, rest 90sec b/t sets
@ 18:00, 21:00, 24:00, 27:00
10cal/7cal bike + 1-3 wall climbs + max air squats until time expires
(larger heats can partner up… one works while the other rests)
C. post WOD recovery
Day 5
WOD 181019
warm-up – Coach’s Choice
A. Complete workload for time… barbells not to exceed 75/55
1-2-3-4-5-6-7-8-9-10
hang power snatch
pull-ups
then… 25 bjsd – 24”/20”
then… 10-9-8–7-6-5-4-3-2-1
ohs – OR – front squat
hrpu
B. post WOD recovery
Day 6
WOD 181020
WOD – Coach’s Choice
