July 2020

Day 3WOD 200715

Day 3WOD 200715 warm-up – Coach’s Choice A1. 6 RFESS each leg… rest 30sec, then A2A2. 6 dumbbell chest press… rest 30sec, then A3A3. AMRAP 30sec – strict pull-up/ring row… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 14:00 @

Day 2WOD 200714

Day 2WOD 200714 warm-up – Coach’s Choice A. 1 set every 3min, x 35/5 split stance barbell RDL8 goblet reverse lunges30sec FLR(work @ 0:00, 3:00, 6:00)rest to 10:00, then BB. EMOM 12:00evens – 15cal/12cal rowodds – 15/12 t2b/hanging abs(if you miss a round, subtract 1cal/1 rep and keep working)C. post WOD recovery

Day 1WOD 200713

Day 1WOD 200713 warm-up – Coach’s Choice A1. 6 back squats… rest to top of minute, then A2A2. 6/6 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. AMRAP 5:00 @ 90% effort30 burpees50 wall ballsno rest

Day 1WOD 200713 warm-up – Coach’s Choice A1. 6 back squats… rest to top of minute, then A2A2. 6/6 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. AMRAP 5:00 @ 90% effort30 burpees50 wall ballsno rest

Rest Day Week of 200713 Preview

Day 6WOD 200711 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 200710