Day 1
WOD 181022
warm-up – Coach’s Choice
(week 1)
A1. 7 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 7 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (7-5-3)
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. AMRAP 6:00 @ 90% effort
9 pull-ups
6 barbell thrusters… nte 115/75
30 double unders (30sec attempts / 50 singles)
rest to 23:00 on timer, then C
C. AMRAP 6:00 @ 90% effort
9 t2b
6 hang clean & jerk… nte 115/75
30 double unders (30sec attempts / 50 singles)
D. post WOD recovery
Day 2
WOD 181023
warm-up – Coach’s Choice
A. Overhead Squats – 7. 5. 3. (week 1)
2 turkish get-ups @ dots… moderate load
squat 7’s @ 0:00, squat 5’s @ 3:00, squat 3’s @ 6:00
rest to 12:00 on timer, then B
B. 4 x 250m/200m row, rest 1min b/t sets
rest to 22:00 on timer, then C
C. 6 sets for time… capped @ 8:00
5 power snatch… nte 115/75
10 bar-facing burpees
D. post WOD recovery
Day 3
WOD 181024
warm-up – Coach’s Choice
A. CGBP – 7. 5. 3. (week 1)
8 (no push-up) renegade rows @ dots… total reps… alternate arms… load is athlete’s choice
bench 7’s @ 0:00, bench 5’s @ 3:00, bench 3’s @ 6:00
rest to 10:00 on timer, then B
B. 60 overhead lunges (45/25)… total reps… alternate legs (stationary… not walking)
rest to 20:00 on timer, then C
C1. 1:00 @ high intensity… 10sec bike sprint + max hrpu until time expires… @ 23:00 on timer, then C2
C2. 1:00 @ high intensity… 10sec bike sprint + max strict pull-ups/ring rows until time expires… @ 26:00, back to C1, x 2
D. post WOD recovery
Day 4
WOD 181025
warm-up – Coach’s Choice
Athletes can start @ A, B or C
A. 3 sets @ 90% effort
400m/350m row
6 clean & jerk… nte 135/95
rest to 10:00 on timer, then B
B. 3 sets @ 90% effort
20cal/15cal Assault Bike
12 kb swings… nte 32kg/24kg
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort
30 wall balls
15 burpees
D. post WOD recovery
Day 5
WOD 181026
warm-up – Coach’s Choice
Friday Chipper!
Complete workload for time
100 air squats
80 calories – athlete’s choice
60 db power snatches – 50/35
40 bjsd – 24”/20”
20 pull-ups
10 wall climbs (sub=inchworm push-ups)
Day 6
WOD 181027
WOD – Coach’s Choice
