160625 Saturday
Day 6WOD 160625 WOD – Coach’s Choice Fitness Outside of the Shed…
June 2016
160624 Friday
Day 5WOD 160624(Repeat WOD 160126) warm-up – Coach’s Choice A. 5 sets @ 95% effort… barbells not to exceed 105/705 calorie AD sprint + 1 set of unbroken shoulder to overhead capped @ 12 repswork @ 0:00, 3:30, 7:00, 10:30, 14:00rest to 20:00 on timer, then BB. 5 x AMRAP 1:00 @ 75-85% effort, rest
160623 Thursday
Day 4WOD 160623(Repeat WOD 160322) warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effort10 wall balls20 double unders – OR – 50 singlesrest 3min, then BB. AMRAP 3:00 @ 80-90% effort9 bjsd… boxes not to exceed 24”6 t2b/k2e/hkrrest 3min, then CC. AMRAP 3:00men – 10 calorie rowwomen – 8 calorie row6 thrusters… barbells not
160622 Wednesday
Day 3WOD 160622(Repeat WOD 160115) warm-up – Coach’s Choice A. 5 x 1 sled sprint @ 100% effort (down & back = 1)work @ 0:00, 3:30, 7:00, 10:30, 14:00when timer hits 20:00, then BB. AMRAP 10:00 @ 80-90% effort5 pull-ups10 hrpu15 squatsC. post WOD body maintenance
160621 Tuesday
Day 2WOD 160621(Repeat WOD 160229) warm-up – Coach’s Choice A. Choose a complex that feels good in your bellyOption 1EMOM 10:00 – 1 snatch + 1 hang snatch + 1 snatch balanceOption 2EMOM 10:00 – 1 power clean + 1 hang squat clean + 1 clean & jerkrest to 15:00 on timer, then BB. 5
160620 Monday
Day 1WOD 160620(Repeat WOD 150430) warm-up – Coach’s Choice A. 8 x 30sec row @ 85% effort, rest 30sec between sets-rest, prep as needed-B. “Helen”3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-upsC. 5min Z1 activity + post WOD flexibility – Coach’s Choice
