Day 1
WOD 200106
warm-up – Coach’s Choice
A. 5 x 5 deadlifts… build as you go
b/t sets = 2 tgu @ tough load + 60sec FLR
deadlift @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. EMOM 12:00
evens – 20 shoulder to overhead… nte 75/55
odds – 50 double unders (45sec singles)
C. post WOD recovery
Day 2
WOD 200107
warm-up – Coach’s Choice
A1. 5 cgbp + 7 goblet squats @ tough load… rest to 2:00 on timer, then A2
A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
immediately upon completing set 3 of A2, rest until you see :00 on the timer, then go to B
B. 50 burpees for time… capped @ 3:00
rest to 21:00 on the timer, then C
C1. 1 set @ 90% effort
1:00 – wall balls
1:00 – sdhp… nte 75/55
1:00 – rest
C2. 1 set @ 90% effort
1:00 – bjsd… nte 24”
1:00 – calories – rower
1:00 – rest
C3. 1 set @ 90% effort
1:00 – db power snatch… nte 50/35
1:00 – goblet lunges w/db
D. post WOD recovery
Day 3
WOD 200108
warm-up – Coach’s Choice
A. 5 x 1 set every 3min of:
10sec Assault Bike Sprint @ 100% effort
5 t2b/hkr
10 push-ups
15 squats
(work @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. 2 sets @ 90% effort… capped @ 12:00
1000m/850m row
15 power cleans @ 60% of 1RM
C. post WOD recovery
Day 4
Partner WOD 200109
warm-up – Coach’s Choice
A. The Thruster Concept
EMOM 12:00
even minutes – partner 1 does 6 barbell thrusters + max calorie row to top of minute
odd mintues – partner 2 does 6 barbell thrusters + max calorie row to top of minute
barbells nte 115/75… one barbell, one rower per team
rest to 17:00 on timer, then B
B. Rotating Helen on Wheels
4 sets for time… capped @ 13:00
partner 1 – 12/9cal Assault Bike
partner 2 – 16 kb swings… 24kg/16kg
partner 1 – 9 pull-ups/ring row
(then partner 2 bikes, partner 1 swings kb, partner 2 does pull-ups… continue this rotating pattern for 4 total sets)
C. post WOD recovery
Day 5
WOD 200110
warm-up – Coach’s Choice
A. EMOM 10:00
evens – farmer’s carry (down & back)
odds – FLR
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
70 double unders/100 singles
60 walking lunges
50 t2b/hkr
40 wall balls
30 power cleans @ 135/95
20 ring muscle-ups/pull-ups/ring rows
C. post WOD recovery
Day 6
WOD 200111
WOD – Coach’s Choice
