Day 1
WOD 191028
Repeat WOD 170306
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 191021
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. 5 sets @ 90% effort… capped @ 10:00
15 shoulder to overhead… barbells not to exceed 95/65
30 double unders (or 45sec of attempts, whichever happens first)
10 t2b/k2e/hkr
D. post WOD body maintenance
Day 2
WOD 191029
Repeat WOD 170307
warm-up – Coach’s Choice
A. EMOM 16:00… athlete’s choice w/db weights
0) 6-8 single arm db thrusters
1) 6 db burpee clean & jerks
2) 6-8 single arm db thrusters (other arm)
3) 9 pull-ups – OR – 4 muscle-ups
rest to 20:00, then B
B. AMRAP 7:00 @ 90% effort
*1 wall climb – OR – hand-release inchworm push-up
10 wall balls
15 kb swings – 24kg/16kg
*increase 1 repetition each set
@ 27:00 on timer, “C” stands for cash-out!
C. Choose a cash-out!
1) 100 double unders + 30 burpees
or
2) 50 burpee box jump overs @ 20”
D. post WOD body maintenance
Day 3
WOD 191030
Repeat WOD 170308
warm-up – Coach’s Choice
Complete workload @ aerobic flow pace… capped @ 30:00… barbells not to exceed 75/55
A. 2 rounds of:
20 calorie row + 20 hrpu
B. 2 rounds of:
20 pistols, total reps, alt legs + 20 sdhp
C. 2 rounds of:
20 calorie bike + 20 burpees
D. 2 rounds of:
20 ohs – OR – front squats + 20 deadlifts
E. post WOD body maintenance
Day 4
Partner WOD 191031
Repeat WOD 170309
warm-up – Coach’s Choice
A. 100 calories – Assault Bike… work as a team to get to 100cal AFAP
rest to 15:00 on timer, then B)
B. AMRAP 15:00… you go, I go format for each piece (you do 5, I do 5… and so on)… barbells not to exceed 115/75
5 snatches – OR – squat cleans
5 box jumps… not to exceed 30”
5 t2b/k2e/hkr
C. post WOD body maintenance
Day 5
WOD 191101
Repeat WOD 170310
warm-up – Coach’s Choice
A. AMRAP 5:00 @ 80% effort
5 pull-ups
10 hrpu
15 squats
rest to 10:00 on timer, then B
B. 1000m row @ 100% effort…
rest to 20:00 on timer, then C
C. Repeat “A”
D. post WOD body maintenance
Day 6
WOD 191102
WOD – Coach’s Choice
