Day 1
WOD 181029
warm-up – Coach’s Choice
A. CGBP – 7. 5. 3. (week 2)
8 single arm row each arm @ dots… 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. AMRAP 2:00
dumbbell thrusters… nte 50/35
rest to 17:00 on timer, then C
C. 3 sets @ 90% effort
25 kb swings… nte 24kg/16kg
25 burpees
25 t2b
D. post WOD recovery
Day 2
WOD 181030
warm-up – Coach’s Choice
(week 2)
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 10:00 on timer, then B
B. 60cal for time – row/bike/ski
rest to 18:00 on timer, then C
C. Complete workload for time… barbells nte 95/65
21-15-9
squat cleans
shoulder to overhead
*execute 30 double unders after each set
D. post WOD recovery
Day 3
WOD 181031
warm-up – Coach’s Choice
A. Overhead Squats – 7. 5. 3. (week 2)
5 high box jumps @ dots
squat 7’s @ 0:00, squat 5’s @ 3:00, squat 3’s @ 6:00
rest to 12:00 on timer, then B
B. 18:00 workload…
20 turkish get-ups
then as many rounds as possible until time expires of:
5 pull-ups
10 hrpu
15 squats
C. post WOD recovery
Day 4
WOD 181101
warm-up – Coach’s Choice
A. For time
5000m row – OR – 6mile bike
*execute 3 clean & jerks every 3min… barbells nte 165/115
B. post WOD recovery
Day 5
WOD 181102
warm-up – Coach’s Choice
Find your Flow Friday!
Complete workload for time…
150 kb swings – 24kg/16kg
100 burpees
50 wall balls
Day 6
WOD 181103
WOD – Coach’s Choice
