Day 1
WOD 190916
Repeat WOD 170123
warm-up – Coach’s Choice
A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190909
A2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pace
rest to 15:00 on timer, then B
B. complete workload @ high intensity… barbells @ 100% of “A1”
9-7-5
deadlifts
pull-ups
burpees over bar
rest to 25:00 on timer, then C
C. 1 set @ 90% effort
1250m row + 60sec FLR
D. post WOD body maintenance
Day 2
WOD 190917
Repeat WOD 170124
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 10sec AD sprint
odds – 50 double unders – OR – 40sec jump rope
B. EMOM 8:00
evens – 8 RFESS each leg, self loaded
odds – 6-8 single arm row each arm
C. EMOM 8:00
evens – 10sec AD sprint
odds – power clean cluster @ 60% 1RM – 2. 2. 2, step over bar @ dots
D. 1 set AFAP
30 burpees to target
50 wall balls
E. post WOD body maintenance
Day 3
WOD 190918
Repeat WOD 1701125
warm-up – Coach’s Choice
Rx’d boxes – 24”/20”
Rx’s recovery – row @ warm-up/cool-down pace
Barbells not to exceed 95/65 for all sets
A. 3 sets @ 90% effort…
15 bjsd/step-ups – 24”/20”
12 shoulder to overhead
9 t2b/k2e/hkr
rest to 10:00 on timer, then B
B. 3 sets @ 90% effort…
15 shoulder to overhead
12 t2b/k2e/hkr
9 bjsd/step-ups
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort…
15 t2b/k2e/hkr
12 bjsd/step-ups
9 shoulder to overhead
D. post WOD body maintenance
Day 4
Partner WOD 190919
Repeat WOD 170126
warm-up – Coach’s Choice
A. EMOM 10:00… Both athletes working at same time… one is doing evens, while the other does odds
evens – 10 db curl & press, total reps, alt arms
odds – 30sec SB each side
rest to 15:00 on timer, then B
B. “Helen” in a boat
3 rounds for time (each athlete) of:
500m row
21 kb swings – 24kg/16kg
12 pull-ups
*each athlete is responsible to execute 3 rounds of this workload… only one athlete can be working at a time… break up reps however you like… only 1 rower and 1 kb per team… reps must be completed as written
C. post WOD body maintenance
Day 5
WOD 190920
Repeat WOD 170127
warm-up – Coach’s Choice
A. 10:00 of sled activity… Athlete’s choice
@ 15:00 on timer, go to B
B. AMRAP 5:00
heavy turkish get-ups, total reps, alt arms… Athlete’s Choice
@ 20:00, start C
C. 1 set AFAP… capped @ 10:00
750m row
30 power cleans @ 60% 1RM
50 burpees to target
D. post WOD body maintenance
Day 6
WOD 190921
WOD – Coach’s Choice
