Day 1
WOD 201026
Warm-up – Coach’s Choice
A. 5. 5. 5. 5. – Clean Grip Deadlift… deadlift every 3min
15 banded air squats @ dots
@ 12:00, start B
B. AMRAP 3:00
Wall balls
*3 burpees every time you stop or drop the ball
Rest 5min, then c
C. EMOM 10:00
Evens – 1 deadlift @ 100% of “A” + 10 hrpu
Odds – 50 double unders/100 singles
D. post WOD recovery
Day 2
WOD 201027
Warm-up – Coach’s Choice
A. 5 sets @ 80-90% effort… barbells nte 115/75… capped @ 10:00
7 strict press
250m row/ski
@ 10:00, start B
B. AMRAP 5:00
Burpee pull-ups
Rest 5min, then C
C. AMRAP 10:00 @ 90% effort
10 med ball cleans
10 med ball step-ups (24”/20”)
10 med ball overhead lunges
10 kb swings… nte 32kg/24kg
D. post WOD recovery
Day 3
WOD 201028
Warm-up – Coach’s Choice
A. 10. 8. 6. 4. – Front Rack Reverse Lunges… lunge every 3min
AMRAP 30sec – strict ring row @ dots
Rest to 15:00, then B
B. AMRAP 15:00 @ 80-90% effort
100cal row/bike/ski
75 double unders – OR – 35 bjsd/step-up
50 db power snatch… nte 40/25
25 t2b
C. post WOD recovery
Day 4
WOD 201029
Aerobic Repeats + ROMWOD
A. 150m row every 2min, x 10
*goal is sustainability over 6 sets
*avoid urge to go faster, even if you feel good or it feels “easy”
B. ROMWOD
Day 5
WOD 201030
Warm-up – Coach’s Choice
A. @ 0:00… 3 sets @ 90% effort… barbells nte 115/75
11 shoulder to overhead
7 front squats
5 burpees over bar
B. @ 8:00… 3 sets @ 90% effort… barbells nte 115/75
11 deadlifts
7 hang power cleans
5 pull-ups
C. @ 16:00… 3 sets @ 90% effort… barbells nte 115/75
5 burpees over bar
7 front squats
11 shoulder to overhead
D. @ 24:00… 3 sets @ 90% effort… barbells nte 115/75
5 pull-ups
7 hang power cleans
11 deadlifts
E. post WOD recovery
Day 6
WOD 201031
WOD – Coach’s Choice
