Day 1
WOD 200921
Repeat WOD 200121
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. 1 set @ 90% effort… capped @ 12:00
1000m row/ski
60 wall balls
30 clean to overhead… 95/65
C. post WOD recovery
Day 2
WOD 200922
BadAss Lady Quad BDay WOD
Warm-up – Coach's Choice
Complete workload for time… capped at 43min
Barbells: 115/75
Dumbbells: 50/35
Boxes: 24"/20"
A. Buy-in: 76cal row/bike/ski + 43 burpees over bar (lateral hops)
9 power cleans
22 t2b/ghd sit-ups
9 hang squat cleans
22 db power snatch
9 sdhp
22 box jump up and over
9 thrusters
22 pull-ups
Cash-out: 43 wall balls + 76 double unders/singles
B. post WOD recovery
Day 3
WOD 200923
Repeat WOD 200114
warm-up – Coach’s Choice
A. 4 x 2:00 row/bike/ski… rest 2:00 b/t sets… goal is for all 4 sets to be exactly the same
(work @ 0:00, 4:00, 8:00, 12:00)
rest to 19:00 on timer, then B
B. AMRAP 11:00 @ 90% effort… barbells nte 135/95
1 power clean
2 hang squat cleans
3 thrusters
4 t2b
5 strict pull-ups/ring row
C. post WOD recovery
Day 4
WOD 200924
Aerobic Repeats + ROMWOD
1 block = tabata row (8 x 20/10)
A. 4 x 1 block… rest 2min b/t blocks
Block 1 @ 0:00
Block 2 @ 6:00
Block 3 @ 12:00
Block 4 @ 18:00
B. ROMWOD
Day 5
WOD 200925
Repeat WOD 200117
warm-up – Coach’s Choice
A. 1 set every 5:00 for 6 total sets… work @ 90% effort
1:00 row/bike/ski
4/4 db hang clean & jerks… nte 50/35
6 deadlifts… nte 185/115
8 burpees over bar
(work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)
-goal is for each row/bike/ski segment to be exactly same… 90% effort for all sets
B. post WOD recovery
Day 6
WOD 200926
WOD – Coach’s Choice
