Day 1
WOD 191014
Repeat WOD 170220
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 191007
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… 3rd set should be 5-10# heavier than 191007
rest to 15:00 on timer, then B
B. AMRAP 6:00 @ 90% effort… barbells not to exceed 115/75
6 sdhp
9 burpee box jump/step-up – 24”/20”
30 double unders – OR – 100 singles
rest 3min, then C
C. AMRAP 6:00 @ 90% effort… barbells not to exceed 115/75
6 shoulder to overhead
9 t2b/k2e/hkr
30 double unders – OR – 100 singles
D. post WOD body maintenance
Day 2
WOD 191015
Repeat WOD 170221
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 10 strict ring rows – OR – 6 strict pull-ups – OR – 3 strict muscle-ups
odds – 6 db burpee clean & jerks… not to exceed 50/35
rest to 10:00, then B
B. Choose barbell complex and perform 1 set EMOM for 8:00
Option 1… 1 deadlift + 1 deadlift high pull + 1 hang squat clean + 1 front squat + 1 push jerk
Option 2… 1 snatch grip deadlift + 1 snatch grip deadlift high pull + 1 hang snatch + 2 ohs
rest to 20:00 on timer, then C
C. 5 sets @ high intensity… capped @ 10:00
10 db g2oh, total reps, alt arms… 50/35
20 wall balls
D. post WOD body maintenance
Day 3
WOD 191016
Repeat WOD 170222
warm-up – Coach’s Choice
A1. 90sec Assault Bike @ 80-90% effort, rest 90sec then A2
A2. 90sec… 20 pistols, total reps, alt legs + FLR until time expires, rest 90sec then back to A1, x 3
rest to 20:00 on timer, then B’s
B1. 90sec row @ 80-90% effort, rest 90sec then B2
B2. 90sec… 5 wall climbs + wall sit until time expires, rest 90sec then back to B1, x 3
(B2 sub = 60sec h-r inchworm push-ups + 30sec wall sit)
C. post WOD body maintenance
Day 4
Partner WOD 191017
Repeat WOD 170223
warm-up – Coach’s Choice
Aerobic Flow Thursday
A. AMRAP 30:00 @ aerobic flow pace… one athlete working at a time
50 abmat sit-ups
20 overhead lunges w/bumper plate, total reps, alt legs… 45/25
10 tgu, total reps, alt arms… not to exceed 50/35
2 rope ascents – OR – 6 pull-up/t2b combo
B. post WOD body maintenance
Day 5
WOD 191018
Repeat WOD 170224
warm-up – Coach’s Choice
A. 5 x 10sec Assault Bike sprints @ 100% effort… sprint every 2min
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
350m row
12 bjsd/step-ups – 24”20”
9 clean to overhead… not to exceed 95/65
6 pull-ups – OR – 3 bar muscle-ups
30sec FLR
C. post WOD body maintenance
Day 6
WOD 191019
WOD – Coach’s Choice
