June 2019

Rest Day Week of 190701 Preview Happy Birthday Coach Colin!!! June Accomplishments!!!

Day 1WOD 190701 warm-up – Coach’s Choice A. 2. 2. 2. 2. 2. – Turkish Get-ups, execute 20 air squats @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort60cal row/ski… bike = 50cal50 t2b/k2e/hkr40 wall balls30 power cleans… nte 135/9520 muscle-ups… ring or bar… (sub

Day 6WOD 190629 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190628 5:30pm Oly Class

Day 5WOD 190628 warm-up – Coach’s Choice A. 1 set @ 0:00, 2:30, 5:00, 7:30, 10:00sled sprint + 10 burpees AFAPimmediately after 5th set, go to BB. Farmer’s Carry the sidewalk looprest to 20:00 on timer, then CC. AMRAP 10:00 @ 80-90% effort20 wall balls10 pull-upsD. post WOD recovery

Day 4Partner WOD 190627

Day 4Partner WOD 190627 warm-up – Coach’s Choice Team “Angie” w/buy-in & cash-outBuy-in… 100cal row/bike/ski100 pull-ups100 push-ups100 sit-ups100 squatsCash-out… 100cal row/bike/ski… must be different than buy-inRules:-only one athlete moving at a time-workload CANNOT BE PARTITIONED AS DESIRED!!-Time Cap = Coach’s Choice

Day 3WOD 190626

Day 3WOD 190626 warm-up – Coach’s Choice A. 6. 4. 2.  – Turkish Get-ups, execute 20 step-ups @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. “Nancy”5 rounds for time of:400m run (1 lap around building)15 ohs @ 95/65… sub for ohs = front squats @ 95/65C. post WOD

Day 2WOD 190625