Day 1
WOD 210927
Warm-up – Coach’s Choice
A1. 6 deadlifts… 3sec lowering each rep… no drop from the top on last rep… rest to top of the minute, then A2
A2. 6/6 single arm dumbbell strict press… rest to 3:00, then back to A1, x 4
Rest additional 3min after 4th set, then B
B. 1 set every 3min, x 5… each set @ 90% effort
150m row/ski/x 2 bike erg
15 pull-ups… jumping or kipping… no rings
20 air squats
C. post WOD recovery
Day 2
WOD 210928
Warm-up – Coach’s Choice
A. 1 set every 5min, x 4
30 step-ups… total reps, alternating legs
6 RFESS each leg @ tough load
30sec SB each side
Rest additional 3min after 4th set, then B
B. AMRAP 7:00 @ 90% effort
30 double unders/50 singles
10 alternating db hang clean & jerks… nte 50/35
5 burpees
C. post WOD recovery
Day 3
WOD 210929
Warm-up – Coach’s Choice
A1. 8 goblet Cossack squats… total reps… alternate legs… rest to top of minute, then A2
A2. 6/6 split stance single arm press @ tough load… rest to top of minute, then A3
A3. 4 turkish get-ups… rest to 5:00, then back to A1, x 3
Rest 5min after 3rd set, then B
B. “Helen”
3 rounds for time of:
400m run
21 kb swings @ 24kg/16kg
12 pull-ups
C. post WOD recovery
Day 4
WOD 210930
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 13 x 150m on erg of choice (bike erg x 2), rest 1:00 b/t sets
B. ROMWOD
Day 5
WOD 211001
Warm-up – Coach’s Choice
A. @ 0:00… 3 sets @ high intensity
9 thrusters… nte 95/65
7 t2b
5 bar-facing burpees
B. @ 9:00… 3 sets @ high intensity
10 db power snatches… nte 50/35
8 pull-ups
6 wall balls
C. @ 18:00… 3 sets @ high intensity
9 sdhp… nte 95/65
7 bjsd… nte 30”
5 push press… nte 95/65
D. @ 27:00… AMRAP 3:00 – empty the tank!
Burpee pull-ups
E. post WOD recovery
Day 6
WOD 211002
WOD – Coach’s Choice
