Day 1
WOD 190902
Repeat WOD 180903 (“B” only)
Labor Day Hours: 7am, 8am, 9am, 10am Only
warm-up – Coach’s Choice
A1. 20 back squats… unbroken set, maintain controlled tempo… barbells not to exceed 100% bodyweight
A2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pace
rest to 15:00 on timer, then B
B. “KHAERLEENN”… figure it out!
3 rounds for time of:
15 wall balls
400m run
20 wall balls
21 kb swings
15 wall balls
12 pull-ups
B. post WOD recovery
Day 2
WOD 190903
Repeat WOD 170110
Repeat WOD 160121
warm-up – Coach’s Choice
A. 1 set @ 85-95% effort
500m row
20 kb swings – Athlete’s Choice
rest to 6:00 on timer, then B
B. 1 set @ 85-95% effort
400m row
25 bjsd – 24”/20”
rest to 12:00 on timer then C
C. 1 set @ 85-95% effort
300m row
30 shoulder to overhead… do not exceed 95/65
rest to 18:00 on timer, then D
D. 1 set @ 85-95% effort
200m row
20 burpees over erg
20 air squats
E. post WOD body maintenance
Day 3
WOD 190904
Repeat WOD 170111
Bring-A-Friend
warm-up – Coach’s Choice
A. EMOM 9:00
1. 6-8 db chest press
2. 10 strict ring row
3. 6 db g2oh, total reps, alt arms
B. EMOM 5:00
50 double unders – OR – 40sec of jumping rope
@ 15:00 on timer, immediately start C
C. complete workload as fast as possible
100 wall balls… perform 5 ring muscle-ups – OR – 7 pull-up/t2b combo every 20 reps… (friends/beginners – 100 air squats… 5 hrpu + 5 ring row every 20 reps)
D. post WOD body maintenance
Day 4
Partner WOD 190905
warm-up – Coach’s Choice
A. For Time…
Buy-in… 100 burpee box jumps… you go, I go
Then,
As a team, complete 75 t2b + 30 tgu… both athletes can be working at same time
Cash-out… 10 sets (5 sets each… you go, I go)
150m row + 10 (5/5) db hang clean & jerk
B. post WOD recovery
Day 5
WOD 190906
Repeat WOD 170113
Repeat WOD 160114
warm-up – Coach’s Choice
A. 20 tgu, tough… not for time
rest as needed, then B
B. AMRAP 20:00 @ 80-90% effort… barbells not to exceed 75/55
2000m row
30 shoulder to overhead
1000m row
15 shoulder to overhead
500m row
10 burpees over rower
C. post WOD body maintenance
Day 6
WOD 190907
WOD – Coach's Choice
