Day 1
WOD 191007
Repeat WOD 170213
warm-up – Coach’s Choice
A. Choose training option that feels good in your belly!
Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190930
Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpees
Option 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00
rest to 15:00 on timer, then B
B. Complete workload @ 90% effort
21-15-9
row – calories
shoulder to overhead… barbells not to exceed 115/75
perform 100 double unders – OR – 25 bjsd after each set… boxes @ 20”
C. post WOD body maintenance
Day 2
WOD 191008
WOD 170214
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 8 overhead lunges w/dumbbells… not to exceed 50/35… total reps, alt legs
odds – 3 touch-n-go snatches – OR – 3 touch-n-go squat cleans
rest to 15:00, then B
B. 3 x 2 rounds every 5min@ high intensity… barbells not to exceed 185/115
12 deadlifts
9 wall balls
5 bar muscle-ups – OR – 7 jumping ctb pull-ups
work @ 15:00, 20:00, 25:00
C. post WOD body maintenance
Day 3
WOD 191009
Repeat WOD 170215
warm-up – Coach’s Choice
A. AMRAP 5:00 @ 80% effort
1 stone to shoulder
1 stone squat
rest 2min, then B
B. AMRAP 5:00 @ 80% effort
10 calories – Assault bike
10 burpees
rest 2min, then C
C. AMRAP 5:00 @ 80% effort
10 kb swings – 24kg/16kg
30sec wall sit
rest 2min, then D
D. AMRAP 5:00 @ 80% effort
10 db g2oh – 50/35
10 t2b/k2e/hkr
rest 2min, then E
E. AMRAP 5:00 @ 80% effort
100 air squats
100 hrpu
F. post WOD body maintenance
Day 4
Partner WOD 191010
warm-up – Coach’s Choice
A. Team “Cindy” + 10 extra minutes & jump ropes!
AMRAP 30:00
5 pull-ups
10 hrpu
15 air squats
20 double unders/singles
*only one athlete working at a time
*break up reps however you see fit!
B. post WOD recovery
Day 5
WOD 191011
Repeat WOD 170217
warm-up – Coach’s Choice
Athletes can start @ A1 or A2
Complete workload every 2:30
A1. 10sec Assault Bike sprint @ 100% effort, rest accordingly then A2
A2. heavy sled push (1 direction), rest accordingly then back to A1, x 4
(A1 @ 0:00, 5:00, 10:00, 15:00)… (A2 @ 2:30, 7:30, 12:30, 17:30)
rest to 25:00 on timer, then B
B. AMRAP 5:00 @ high intensity
30 burpees
50 wall balls
C. post WOD body maintenance
Day 6
WOD 191012
WOD – Coach’s Choice
