160620 Monday
Day 1WOD 160620(Repeat WOD 150430)
June 2016
160617 Friday
Day 5WOD 160617(Repeat WOD 151127, Repeat WOD 141126) warm-up – Coach’s Choice (athletes can start @ A, B, C, or D… 3 athletes per station, stay in order)A. AMRAP 6:00 @ 80-85% effort20 squats15 kb swings – 24kg/16kg10 calories – ADrest 3min, then BB. AMRAP 6:00 @ 80-85% effort20 calories – rower15 hrpu10 box jumps
160616 Thursday
Day 4WOD 160616(Repeat WOD 160108) warm-up – Coach’s Choice A. 5 x AMRAP 2:00 @ 95% effort5 wall ballsfarmer’s carry down & back10 wall ballsfarmer’s carry down & back15 wall balls… and so onrest 2:00 b/t sets-rest as needed-B. 1 set @ 95% effort20 tgu40 db g2oh, total reps, alt arms60 walking lungesC. post WOD
160615 Wednesday
Day 3WOD 160615(Repeat WOD 151217) warm-up – Coach’s Choice A. EMOM 5:00pull-ups + push-ups + squatschoose a rep range and hold it as an EMOM for 5:002-4-6, or 3-6-9, or 4-8-12-rest as needed, prep for Open WOD 11.4)B. AMRAP 10:00 of:60 bar-facing burpees30 ohs – 120/9010 muscle-ups(scale accordingly if not “scoring” WOD)C. post WOD body
