July 2021

Day 6WOD 210710 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210709

Day 5WOD 210709 Warm-up – Coach’s Choice A. EMOM 5:00… start light, finish heavy3 unbroken hang squat cleansRest 5min, then BB. Complete workload @ aerobic flow pace… cap is Coach’s Choice… barbell @ 100% of A50 wall balls6 pull-ups5 hang squat cleans40 wall balls12 pull-ups4 hang squat cleans30 wall balls18 pull-ups3 hang squat cleans20 wall

Day 4WOD 210708Aerobic Intervals + ROMWOD

Day 4WOD 210708Aerobic Intervals + ROMWOD A1. 5 x 1:00, rest 1:00 b/t sets… immediately after 5th set, execute 60sec side bridge each side + 60sec FLR, then A2A2. 5 x 1:00, rest 1:00 b/t setsB. ROMWOD

Day 3WOD 210707

Day 3WOD 210707 Warm-up – Coach’s Choice A. EMOM 8:00Evens – 10 dual dumbbell step-ups (2 risers or 4 bumper plates)Odds – 10 dual dumbbell curl & pressB. EMOM 8:00Evens – power clean cluster – 2. 2. 2 – step over bar @ dots… barbell nte 135/95Odds – 150m/135m row/ski/bike erg x 2C. EMOM 8:00Evens

Day 2WOD 210706

Day 2WOD 210706 Warm-up – Coach’s Choice A. 2 sets AFAP20 db power snatch… nte 50/3525 air squats30 double unders/50 singles*immediately upon completion, execute 60sec FLRRest to 10:00 on timer, then BB. 2 sets AFAP20 wall balls15 Russian kb swings… nte 32kg10 burpees*immediately upon completion, execute 90sec FLRRest to 20:00 on timer, then CC. 2

Day 1WOD 210705