July 2014

Day 6WOD 140726 warm-up – Coach’s Choice “Helen”(+ 2)3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-ups cash-out 1 = 1 more round of “Helen”cash-out 2 = 1 more round of “Helen”

Day 5WOD 140725 warm-up – Coach’s Choice WOD – Coach’s Choice         

Day 4WOD 140724 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 6 pendlay rowson the odds – 30 seconds max effort hrpu – OR – strict hspu -rest exactly 5:00- For time:500m row20 stone to shoulder – athlete’s choice15 box jumps – L1 20”, L2 24”, L3 30”10 rope ascents (20 plank

Day 4WOD 140724         

Day 3WOD 140723         

Day 3WOD 140723 warm-up – Coach’s Choice Keep clock running for entire session0:00, 3:00, 6:00, 9:005 push jerks-from racks, establish an estimated 5RM push jerk, no ghost riding -rest accordingly, prep for WOD- For time:2000m row30 burpee pull-ups15 wall balls

Day 2WOD 140722           

Day 2WOD 140722 warm-up – Coach’s Choice Keep a running clock for entire session0:00, 3:00, 6:00, 9:005 power cleans-these are touch and go, 5 reps unbroken-maintain foot position as you build estimated 5RM -rest to 15:00- EMOM for 5:00 of:ring dips – unbroken effort every minute on the minute -rest to 22:00- AMRAP in 15:00

Day 1WOD 140721       

Day 1WOD 140721 warm-up – Coach’s Choice Keep clock running for entire session0:00, 3:00, 6:00, 9:005 ohs-find an estimate 5RM in 4 sets-ohs out of racks-dropping from overhead only to avoid injury-be sure to be away from racks if dropping to avoid interference and injury -rest to 15:00- EMOM for 5:00 of:9 unbroken kb swings