Day 1
WOD 180702
warm-up – Coach’s Choice
A1. 8 front squats… rest to top of minute, then A2
A2. 8 dumbbell push press… rest to 3:00, then back to A1, x 4
(0:00, 3:00, 6:00, 9:00)
rest to 16-17:00 on timer, then B
B. Complete workload for time… @ 90% effort
1000m row – OR – 1.5 mile bike
50 db g2oh… nte 50/35
30 wall balls
10 pull-ups
C. post WOD recovery
Day 2
WOD 180703
warm-up – Coach’s Choice
A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)
1 clean & jerk
2 strict press
3 burpees over bar
4 high box jumps
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
10 strict push-ups
10 strict ring rows
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
20 shoulder to overhead… nte 75/55
10 – OR – 20 – OR – 30 double unders
D. post WOD recovery
Day 3
WOD 180704
7am, 8am, 9am, 10am only today!
warm-up – Coach’s Choice
A. “Badger”
3 rounds for time of:
30 squat cleans… 95/65
30 pull-ups
800m run
B. post WOD recovery
Day 4
WOD 180705
warm-up – Coach’s Choice
A. 1 set every 3min for 6 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)
10cal/7cal bike sprint @ 100% effort
10 overhead walking lunges (hold bumper plate)
10 burpees on to bumper plate
rest ~5:00 after 6th set, then B
B. 5 sets @ 90% effort
11 kb swings… nte 32kg
30sec goblet wall sit… yes, with your kb!
C. post WOD recovery
Day 5
WOD 180706
warm-up – Coach’s Choice
A. 5 sets @ 80-90% effort
*farmer’s carry… nte 75/50
15 thrusters… nte 95/65
400m run
15 t2b/k2e/hkr
B. post WOD recovery
*farmer's carry – loading dock mats to sidewalk parallel to building (garage door), then back to loading dock mats
