Day 1
WOD 201109
Warm-up – Coach’s Choice
A. 12. 9. 6. 3. – Unbroken Barbell Thrusters… build as you go… thruster every 3min
20 golfer’s bends @ dots
Rest to 15:00, then B
B. 3 sets @ 90% effort
15 pull-ups – OR – 7 muscle-ups
10/10 single arm db shoulder to overhead… nte 50/35
25 bjsd… nte 24”
500m row/ski
C. post WOD recovery
Day 2
WOD 201110
Warm-up – Coach’s Choice
A. 10. 8. 6. 4. 2. – db power snatch, total reps, alternate arms… build as you go… snatch every 3min
10 burpees @ dots
@ 15:00 start B
B. 3:00 for max calories – row/bike/ski
Rest 5min, then C
C. AMRAP 7:00 @ 90% effort
5 kb swings… 24kg/16kg
10 air squats
15 double unders/30 singles
D. post WOD recovery
Day 3
WOD 201111
Warm-up – Coach’s Choice
A. 6. 6. 6. 6 .6. – Romanian Deadlfits… focus on quality over load… deadlift every 3min
10 reverse lunge wall balls (self toss… not to target) @ dots
Rest to 18:00, then B
B. AMRAP 2:00 – clean & jerks… nte 155/105
Rest 2min, then C
C. AMRAP 2:00 – wall balls
Rest 2min, then D
D. AMRAP 4:00
Clean & jerk reps from B
Wall ball reps from C
E. post WOD recovery
Day 4
WOD 201112
Aerobic Intervals + ROMWOD + Open Gym
A. 350m/300m row every 2min, x 10
B. ROMWOD
Day 5
WOD 201113
Warm-up – Coach’s Choice
A. AMRAP 13:00
13 med ball cleans
13 burpees
13 double unders/singles
Rest 4min
B. AMRAP 13:00
13 t2b
13 shoulder to overhead… nte 115/75
13 bjsd… nte 30”
C. post WOD recovery
Day 6
WOD 201114
WOD – Coach’s Choice
