July 2020

Rest Day Week of 200727 Preview

Day 1WOD 200727 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – back squat… execute 5 high box jumps @ dots(5 @ 0:00, 4 @ 3:00, 3 @ 6:00, 2 @ 9:00, 1 @ 12:00)rest to 18:00 on timer, then BB. AMRAP 5:00 @ 90% effort20 db power snatches… nte 50/3510 wall ballsrest 3min,

Day 6WOD 200725 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 200724

Day 5WOD 200724 warm-up – Coach’s Choice Friday Chipper!A. Complete workload for time800m run – OR – 1000m row60 kb swings… nte 24kg/16kg50 bjsd… nte 24”/20”40 overhead lunges… nte 45# (bumper plate)30 power cleans… nte 135/9520 burpees over bar10 shoulder to overhead (100% of power clean barbell)B. post WOD recovery  

Day 4WOD 200723Aerobic Repeats + ROMWOD

Day 4WOD 200723Aerobic Repeats + ROMWOD A. Apparatus is Athlete’s Choice6 x 3:00 @ 90% effort… rest 2min b/t setsB. ROMWOD  

Day 3WOD 200722

Day 3WOD 200722 warm-up – Coach’s Choice A. 10. 8. 6. 4. – back squat… execute 30sec farmer’s hold @ dots(10’s @ 0:00, 8’s @ 3:00, 6’s @ 6:00, 4’s @ 9:00)rest to 12:00 on timer, then BB. AMRAP 5:00max unbroken reps single arm shoulder to overhead (R) max unbroken reps single arm shoulder to

Day 2WOD 200721