180720 Friday
Day 5WOD 180720 4:30pm Oly Class
July 2018
180720 Friday
Day 5WOD 180720 warm-up – Coach’s Choice A1. 8cal/6cal bike sprint… rest to 2:00 on timer, then A2A2. 3 shuttle sprints (down & back = 1)… rest to 4:00 on timer, then back to A1, x 3rest as needed, then BB. Complete 1 set @ high intensity10 ring muscle-ups – OR – 20 pull-ups25 thrusters…
180719 Thursday
Day 4WOD 180719 warm-up – Coach’s Choice A. 1 set every 2min for 3 total sets… (0:00, 2:00, 4:00)1 power clean + 10 push press + 5 high box jumps(focus is on push press, unbroken reps… load each set)rest to 10:00 on timer, then BB. EMOM 10:00evens – 10 dumbbell deadliftsodds – AMRAP 30sec –
180718 Wednesday
Day 3WOD 180718 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort10 sdhp… nte 95/6510 hrpu60sec forearm plank@ 10:00 on the timer, start BB. Perform walking lunges along the Farmer’s Carry Loop from last Friday@ 20:00 on the timer, start CC. 3 sets @ 80-90% effort10 strict, unbroken dumbbell curl & press60sec wall sit… loaded
180717 Tuesday
Day 2WOD 180717 warm-up – Coach’s Choice A. Front Squats – 8. 6. 4. 2.5 single arm dumbbell push press each arm @ dots… squat every 2:30(0:00, 2:30, 5:00, 7:30)rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort20 wall balls15 t2b/k2e/hkr/abmats10 db hang clean & jerk (5/5)… nte 50/35C. post WOD recovery
180716 Monday
Day 1WOD 180716 warm-up – Coach’s Choice A. 5 x 6 unbroken power cleans + 10 self-loaded RFESS each leg… load power cleans each set… no failed reps… work @ 0:00, 2:30, 5:00, 7:30, 10:00rest to 15:00 on timer, then B B1. 250m row + 10 burpees… rest to 15:00 on timer, then B2B2. 200m run
