Day 1
WOD 181112
warm-up – Coach’s Choice
(week 2)
A1. 5 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 5 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (5-3-1)
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. AMRAP 3:00 @ high intensity
12 front squats… nte 95/65
9 db shoulder to overhead… nte 50/35
rest to 18:00, then C
C. AMRAP 3:00 @ high intensity
12 sdhp… nte 95/65
9 bjsd… nte 30”/24”
rest to 24:00, then D
D. AMRAP 3:00 @ high intensity
12 hang power cleans… nte 95/65
9 wall balls
E. post WOD recovery
Day 2
WOD 181113
warm-up – Coach’s Choice
A. Overhead Squats – 5. 3. 1. (week 2)
30sec jump rope @ dots
squat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00
rest to 12:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
20cal – Athlete’s Choice
15 goblet squats… nte 32kg(70#)/24kg(55#)
10 burpee pull-ups
C. post WOD recovery
Day 3
WOD 181114
warm-up – Coach’s Choice
A. CGBP – 5. 3. 1. (week 2)
6 db single arm strict press @ dots… load is athlete’s choice
bench 5’s @ 0:00, bench 3’s @ 3:00, bench 1’s @ 6:00
rest to 10:00 on timer, then B
B. For time… 1000m row/ski – OR – 1.5mile bike
rest to 20:00 on timer, then C
C. Complete workload for time
21-15-9
shoulder to overhead… nte 135/95
wall balls
t2b/k2e/hkr/abmats
D. post WOD recovery
Day 4
WOD 181115
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 50 double unders (40sec attempts/singles)
odds – 7-10 burpees
rest to 15:00 on timer, then B
B. Complete workload for total reps
5:00 – bjsd… nte 24”/20”
4:00 – power cleans… nte 135/95
3:00 – oh lunges… nte 45#
2:00 – pull-ups
1:00 – air squats
C. post WOD recovery
Day 5
WOD 181116
warm-up – Coach’s Choice
A. 5 sets @ 80-90% effort
11 kb swings… athlete’s choice
30sec goblet wall sit
30sec FLR
rest to 15:00 on timer, then B
B. 10 sets @ 80-90% effort
10 med ball cleans
10 burpees
C. post WOD recovery
Day 6
WOD 181117
WOD – Coach’s Choice
