Day 1
WOD 200907
Warm-up – Coach’s Choice
A1. 1 set every 2min, x 5
1 squat clean + 2 front squats + 3 push jerks
Rest to 10:00 on timer, then A2
A2. AMRAP 5:00
Bar-facing burpees
Rest to 20:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 12:00
200m run (sub = 12cal/10cal bike)
250m row
20 jumping pull-ups
C. post WOD recovery
Day 2
WOD 200908
Warm-up – Coach’s Choice
Goal for “A” is to keep reps unbroken, and increase load each set
A. On a 20:00 running clock, complete workload, not for time
20. 15. 10. 5. – SDHP
@ dots…
Farmer’s carry loop + 30sec FLR (in your box, not outstide)
Rest to 25:00, then B
B. 3 sets @ 90% effort… capped @ 7:00
60 air squats
15 kb swings.. nte 24kg/16kg
C. post WOD recovery
Day 3
WOD 200909
Warm-up – Coach’s Choice
A1. EMOM 5:00
10 t2b/ghd sit-ups – OR – 15 hanging knee raises/abmats
@ 5:00 on timer, start A2
A2. AMRAP 5:00
Bjsd – OR – med ball step-ups… nte 24”/20”
Rest to 15:00, then B
B1. EMOM 5:00
15 wall balls
@ 20:00, start B2
B2. bring your wall ball and do walking lunges around the farmer’s carry loop
Immediately after B2, start B3
B3. FLR test… nte 5:00
C. post WOD recovery
Day 4
WOD 200910
Aerobic Repeats + ROMWOD
A. 3 blocks… rest 2:00 b/t blocks
5 x 40sec row, 20sec rest
B. ROMWOD
Day 5
WOD 200911
Warm-up – Coach’s Choice
A. Complete workload for time… capped @ 30:00
Buy-in – 150 double unders – OR – 75 bjsd/step-ups @ 20”
3 sets of…
400m run/row
21 kb swings… 24kg/16kg
15 thrusters… 95/65
15 pull-ups/jumping pull-ups
Cash-out – 150 double unders – OR – 75 bjsd/step-ups @ 20”
B. post WOD recovery
Day 6
WOD 200912
WOD – Coach’s Choice
