Day 1
WOD 190909
Repeat WOD 170116
warm-up – Coach’s Choice
A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190902
A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pace
rest to 15:00 on timer, then B
B. AMRAP 6:00 @ 80-90% effort… barbells not to exceed 95/65
5 strict press
10 t2b/k2e/hkr
15 bjsd/step-ups… boxes not to exceed 24”
rest 3min, then C
C. AMRAP 6:00 @ 80-90% effort
5 squat cleans
10 deadlifts
15 wall balls
D. post WOD body maintenance
Day 2
WOD 190910
Repeat WOD 170117
warm-up – Coach’s Choice
A. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t sets
rest to 10:00 on timer, then B
B. EMOM 5:00
snatch complex – 1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch
-OR-
clean complex – 1 power clean + 1 hang squat clean + 1 squat clean
@ 15:00 on timer, start C
C. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t sets
rest to 25:00 on timer, then D
D. AMRAP 7:00 @ 90% effort… all barbells not to exceed 75/55
Choose a level within your skill set… don’t mix and match!
L1 – 10 g2oh + 5 pull-ups
L2 – 10 power snatch + 5 ctb pull-ups
L3 – 10 power snatch + 3 bar muscle-ups
E. post WOD body maintenance
Day 3
WOD 190911
Repeat WOD 170118
warm-up – Coach’s Choice
A. EMOM 20:00
1) 10-15 ghd sit-ups (20 abmats)
2) 10 deficit reverse lunges… load w/dumbbells
3) 10-15 back/hip extensions
4) 10 step-ups… load w/dumbbells
rest to 25:00 on timer, then B
B. 3 sets @ 90% effort
6 tgu… load not to exceed 55/35 (total reps, alt arms)
12 Russian kb swings… 32kg/24kg
24 air squats
30sec FLR
C. post WOD body maintenance
Day 4
Partner WOD 190912
warm-up – Coach’s Choice
A. Partner FGB… Championship Bout!!
5 sets… Athletes are to rotate every minute
1:00 – wall balls
1:00 – sdhp (75/55)
1:00 – bjsd (20”)
1:00 – push press (75/55)
1:00 – row for calories
1:00 – rest (FLR!!)
B. post WOD recovery
Day 5
WOD 190913
Repeat WOD 170120
warm-up – Coach’s Choice
A. 0:00-10:00 on timer… accumulate 8-10 heavy sled pushes
@ 12:00 on timer, start B
B. EMOM 10:00
evens – 50 double unders – OR – :40 jumping rope
odds – 7-10 burpees
@ 24:00 on timer, start C
C. AMRAP 6:00 @ 80-90% effort
3 wall climbs (x2 inchworm push-ups)
6 pull-ups
12 overhead lunges w/bumper plate – 45/25
C. post WOD body maintenance
Day 6
WOD 190914
WOD – Coach’s Choice
