Day 1
WOD 201012
Warm-up – Coach’s Choice
A. 10. 8. 6. 4. – Back Squat… squat every 3min
AMRAP 30sec - strict ring row @ dots
@ 12:00, start B
B. 750m row/ski @ 80-90% effort… capped @ 4:00
Rest to 20:00, then C
C. 3 sets @ 90% effort… capped @ 12:00 (WOD courtesy of Coach McShawn)
8 alt DB hang squat clean thrusters… nte 50/35
5 burpee muscle-ups – OR – 8 Burpee Pull-ups (CTB/Chin over bar/Jumping)
200m run
D. post WOD recovery
Day 2
WOD 201013
Warm-up – Coach’s Choice
A. 10. 8. 6. 4. – Push Press… press every 3min
6-8 split stance db RDL each leg @ dots
Rest to 15:00 then B
B. AMRAP 15:00 @ 80-90% effort
10 t2b/ghd sit-ups
20 db power snatch… dumbbells nte 40/25
30 lunges
40 double unders/singles
C. post WOD recovery
Day 3
WOD 201014
Warm-up – Coach’s Choice
A1. Deadlift cluster (nte 185/125) – 5 reps @ 0:00, 0:20, 0:40
A2. Bjsd/step-up cluster (24”/20”) – 5 reps @ 1:00, 1:20, 1:40
Rest to 3:00, then B
B1. Power clean cluster (nte 155/105) – 4 reps @ 3:00, 3:20, 3:40
B2. Burpee over bar cluster – 4 reps @ 4:00, 4:20, 4:40
Rest to 6:00, then C
C1. Thruster cluster (nte 125/85) – 3 reps @ 6:00, 6:20, 6:40
C2. Pull-up cluster – 3 reps @ 7:00, 7:20, 7:40
Rest to 13:00 and reload bar to A1 load, then D
D. complete workload for time… capped @ 17:00
15 deadlifts @ 100% of A1
15 bjsd/step-ups @ 100% of A2
200m run
12 power cleans @ 100% of B1
12 burpees over bar
400m run
9 thrusters @ 100% of C1
9 pull-ups
600m run
E. post WOD recovery
Day 4
WOD 201015
Aerobic Repeats + ROMWOD
A. 350m row every 3min, x 8
*goal is sustainability over 8 sets
*avoid urge to go faster, even if you feel good or it feels “easy”
*first 10 strokes, exhale in extension, inhale through the nose back to the catch
B. ROMWOD
Day 5
WOD 201016
Warm-up – Coach’s Choice
A. 1 set of complex ever 90sec, x 5… build bar as you go
1 deadlift + 1 power clean + 1 hang squat clean + 1 front squat
Rest to 12:00 on timer, then B
B. AMRAP 18:00 @ aerobic flow pace… barbell @ 100% of A
15cal row/bike/ski
12 wall balls
9 burpees
6 k2e
1 rep of barbell complex
C. post WOD recovery
Day 6
WOD 201017
WOD – Coach’s Choice
