July 2020

Day 2WOD 200721 warm-up – Coach’s Choice A. EMOM 8:00evens – 6 alternating hang clean reverse lunge to press (hcrl2p)odds – 150m row/ski – OR – 30sec bikerest to 10:00 on timer, then BB. EMOM 8:00evens – 2. 2. 2 – power cleansodds – 150m row/ski – OR – 30sec bikerest to 20:00 on timer, […]

Day 1WOD 200720

Day 1WOD 200720 warm-up – Coach’s Choice A. 10. 8. 6. 4. – RFESS (each leg)… execute 20 alternating golfer’s bends @ 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 3:00max reps unbroken db chest pressstrict pull-ups/ring rows until time expiresrest to 20:00 on

Day 1WOD 200720 warm-up – Coach’s Choice A. 10. 8. 6. 4. – RFESS (each leg)… execute 20 alternating golfer’s bends @ 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 3:00max reps unbroken db chest pressstrict pull-ups/ring rows until time expiresrest to 20:00 on

Rest Day Week of 200720 Preview

Day 6WOD 200718 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 200717

Day 5WOD 200717 warm-up – Coach’s Choice A. 1 set every 3min, x 54 unbroken power cleans + 20 double unders/40 singles + 20 wall balls(work @ 0:00, 3:00, 6:00, 9:00, 12:00)B. immediately after completing 5th set, execute farmer’s carry around the sidewalk loopC. immediately after completing farmer’s carry loop…60 bar-facing burpees30 pull-ups/ring rows –

Day 4WOD 200716Row/Ski + ROMWOD

Day 4WOD 200716Row/Ski + ROMWOD A. 8 x 90sec row/ski… rest 1:00 b/t setsB. ROMWOD