Day 1
WOD 201019
Warm-up – Coach’s Choice
A. 10. 8. 6. 4. – Overhead Squat – OR – Front Squat… squat every 3min
AMRAP 30sec – strict k2e/t2b/toes2rings @ dots
@ 12:00, start B
B. 50 burpees @ 90% effort… capped @ 4:00
Rest to 20:00, then C
C. Complete workload for time… capped @ 10:00
22 – 16 – 10
Kb swings… 24kg/16kg
Wall balls
Step-ups… 24”/20”
*execute 35 double unders/50 singles after each completed round
D. post WOD recovery
Day 2
WOD 201020
Warm-up – Coach’s Choice
A. 10. 8. 6. 4. – Dual Dumbbell Strict Press… press every 3min
250m row/ski + 30sec FLR @ dots… (this should feel kind of like an AMRAP)
Rest to 15:00, then B
B. AMRAP 6:00 @ 90% effort
15 ring row
12 db power snatch… 50/35
8 goblet lunges
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
10 med ball (squat) cleans
20 med ball step-ups
8 med ball overhead lunges
D. post WOD recovery
Day 3
WOD 201021
Warm-up – Coach’s Choice
A. EMOM 10:00… barbells nte 135/95
3 clean & jerks + 3 burpees over bar
Rest to 15:00, then B
B. 1 set every 3min, x 6
5 pull-ups + 25 wall balls
C. post WOD recovery = 2 laps around building – OR – 1000m recovery row
Day 4
WOD 201022
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 500m row every 4min, x 6
*goal is sustainability over 6 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 201023
Warm-up – Coach’s Choice
A. 1 set every 3min, x 10… work @ aerobic flow pace
10 shoulder to overhead… nte 75/55
15 Russian kb swings… athlete’s choice
20 step-ups… athlete’s choice
B. post WOD recovery
Day 6
WOD 201024
WOD – Athlete’s Choice
