Day 1
WOD 191021
Repeat WOD 170227
warm-up – Coach’s Choice
A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 191014
rest to 10:00 on timer, then B
B. EMOM 5:00… barbell @ 100% of A
6 deadlifts + 6 burpees
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 10:00
25 pull-ups – OR – 10 ring muscle-ups
25 wall balls
D. post WOD body maintenance
Day 2
WOD 191022
Repeat WOD 170228
warm-up – Coach’s Choice
A. 1 set every 3min for 3 total sets @ 90% effort… workload capped @ 1:30… barbells capped @ 115/75
10 shoulder to overhead + 3 rope ascents – OR – 6 pull-up/t2b combo
work @ 0:00, 3:00, 6:00… rest to 15:00 on timer, then B
B. 1 set @ 90% effort… capped @ 15:00… barbells not to exceed 135/95
bike 50 calories – OR – row 60 calories
30 power cleans
20 bar-facing burpees
100 double unders – OR – 45 bjsd… not to exceed 20”
C. post WOD body maintenance
Day 3
WOD 191023
Repeat WOD 170301
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 6-8 db chest press
odds – 25 air squats
rest to 10:00 on timer then B
B. EMOM 8:00
evens – 6-8 single arm row
odds – 10 pistols, total reps, alternate legs
rest to 20:00 on timer, then C
C. EMOM 8:00
evens – 10 db curl & press, total reps, alternate arms
odds – 10 db overhead lunges (use your curl & press dbs)
rest to 30 on timer, then D
D. AMRAP 3:00 @ max effort
30 t2b/k2e/hkr
30 burpees to target
E. post WOD body maintnenace
Day 4
Partner WOD 191024
Repeat WOD 170302
warm-up – Coach’s Choice
A. 10:00 of sled pushing… start light, finish heavy… shoot for 8-10 pushes each athlete
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ aerobic flow pace… follow the leader after the bike
1 wall climb – OR – 3 burpees
10 calorie row/bike
5 snatches – OR – squat cleans… not to exceed 95/65
10 bjsd… not to exceed 30”
C. post WOD body maintenance
Day 5
WOD 191025
Repeat WOD 170303
warm-up – Coach’s Choice
A. 5 x 15sec bike sprints + 5 burpees AFAP @ 100% effort… work every 3min
0:00, 3:00, 6:00, 9:00 12:00
rest to 20:00 on timer, then B
B. 1 set @ 80% effort, not for time… workload capped @ 10:00
10 tgu, total reps, alternating arms… not to exceed 50/35
50 abmat sit-ups
10 tgu
C. post WOD body maintenance
Day 6
WOD 191026
WOD – Coach’s Choice
