Day 1
WOD 211004
Warm-up – Coach’s Choice
A1. 5 back squats… rest to top of minute, then A2
A2. 8 dual dumbbell bent row… rest to top of minute, then A3
A3. 10 high box jumps… rest to 4:00, then back to A1, x 3
Rest to 15:00, then B
B. Complete workload @ 90% effort… 15:00 cap
30-20-10-20-30
Hrpu
Alternating db hang power snatches… nte 50/35
Wall balls
*execute 30 double unders / 50 singles after each round of work
C. post WOD recovery
Day 2
WOD 211005
Warm-up – Coach’s Choice
A. 1 set every 2min, x 5… build as you go
1 squat clean + 2 front rack reverse lunges + 3 front squats
Rest 3min after 5th set, reduce barbell to 90% of A, then B
B. AMRAP 7:00 @ 90% effort
1 power clean
1 bar-facing burpee
*add 1 rep to each movement every round
Rest 3min, reduce barbell by 10-15#, then C
C. AMRAP 7:00 @ 90% effort
1 clean & jerk
1 lateral burpee over bar
*add 1 rep to each movement every round
D. post WOD recovery
Day 3
WOD 211006
Warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort
12 t2b
6 front squats… nte 115/75
12 kb swings… athlete’s choice
Rest to 10:00, then B
B. 3 sets @ 80-90% effort
12 pull-ups
6 shoulder to overhead… nte 115/75
12 bjsd/step-ups
Rest to 20:00, then C
C. 3 sets @ 80-90% effort
12 alternating single arm devil’s press… athlete’s choice
6 thrusters… nte 115/75
12 lunges (no load)
D. post WOD recovery
Day 4
WOD 211007
Aerobic Repeats + ROMWOD
A. Choose an apparatus and complete workload @ 90% aerobic effort
4 x 3:00… 3:00 mandatory active recovery in apparatus b/t sets, including set 4
B. ROMWOD
Day 5
WOD 211008
Warm-up – Coach’s Choice
A. AMRAP 10:00 @ 80-90% effort
Thrusters @ 95/65
*execute 5 burpees EMOM, starting @ 0:00
Rest 5min, then B
B. AMRAP 10:00 @ 80-90% effort
Ground to overhead @ 95/65
*execute 1 rope climb EMOM, starting @ 0:00… (rope climb sub is Coach’s Choice)
C. post WOD recovery
Day 6
WOD 211009
WOD – Coach’s Choice
