July 2019

Rest Day Week of 190722 Preview

Day 6WOD 190720 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190719Repeat WOD 180718 5:30pm Oly Class

Day 5WOD 190719Repeat WOD 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

Day 4Partner WOD 190718

Day 4Partner WOD 190718 warm-up – Coach’s Choice A. Complete workload for time… barbells nte 135/953000m row120 back squats60 shoulder to overheadRules:-upon 3, 2, 1, Go… the barbell must be elevated and cannot hit the floor until the entire workload is completed-only one athlete can be accumulating meters and reps at a time… the other

Day 3WOD 190717

Day 3WOD 190717 warm-up – Coach’s Choice A1. 400m/350m row/ski… rest to 3:00 on timer, then A2A2. 22cal/18cal bike… rest to 6:00 on timer, then back to A1, x 3… (6 total sets… athletes can start @ A1 or A2)rest to 22:00 on timer, then BB. 4 sets @ 90% effort10 db g2oh… total reps,

Day 2WOD 190716

Day 2WOD 190716 A. 5 x 4 back squats + 50 double unders/45sec double under practice… squat every 3minrest to 18:00 on timer, then BB. Complete workload for time… capped @ 12:00… choose a level that will challenge you appropriately!Level I21-15-9power cleans @ 95/65strict ring rowshrpu Level II15-12-9power cleans @ 135/95chest to bar pull-ups… sub=jumping