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Day 2WOD 180731 warm-up – Coach’s Choice A. Front Squats – 5. 5. 5. 5. 4 tgu @ dots… squat every 3:00(0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort… barbells not to exceed 50% of “A”… workload capped @ 5:006 barbell g2oh9 t2b/k2e/hkr/abmats12 deadliftsrest to 25:00 on timer, then […]

Day 1WOD 180730 warm-up – Coach’s Choice A. 8 x 4 unbroken power cleans4. 4. 4. 4. – all sets @ 75%-85% of 5RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:004. 4. 4. 4. – build bar to 4RM… 15 wall balls @ dots… clean @ 8:00, 10:30, 13:00, 15:30rest

Day 1WOD 180730 warm-up – Coach’s Choice A. 8 x 4 unbroken power cleans4. 4. 4. 4. – all sets @ 75%-85% of 5RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:004. 4. 4. 4. – build bar to 4RM… 15 wall balls @ dots… clean @ 8:00, 10:30, 13:00, 15:30rest

Day 5WOD 180727Repeat WOD 180420 warm-up – Coach’s Choice A. 100 wall balls for timerest to 10:00 on timer, then BB. 1 set for time… barbells nte 95/65500m row30 clean to overheadrest to 20:00 on timer, then CC. 40 burpee box jumps for time… 24”/20”D. post WOD recovery

Day 4WOD 180726 warm-up – Coach’s Choice A1. 60sec SB… rest 30sec, then A2A2. 60sec FLR… rest 30sec, then A3A3. 60sec SB… rest 30sec, then A4A4. 60sec FLR… rest 30sec, then BB. EMOM 5:0050 double unders – OR – 40sec attempts/singlesrest to 15:00 on timer, then CC. “Helen”3 rounds for time of:400m run21 kb swings

Day 3WOD 180725 warm-up – Coach’s Choice A. Front Squats – 7. 5. 3. 1. 6 db g2oh @ dots… squat every 2:30(0:00, 2:30, 5:00, 7:30)@ 10:00 on timer, start BB. EMOM 10:00evens – AMRAP 30sec… strict pull-ups/ring rowsodds – AMRAP 30sec… strict dips/push-upsrest to 25:00 on timer, then CC. 5:00 workload… for max effort reps1000m

Day 2WOD 180724 warm-up – Coach’s Choice A. 6 x 5 unbroken power cleans set 1 @ 75% of 6RM, then build bar each setperform 15 wall balls after each set of power cleanswork @ 0:00, 2:30, 5:00, 7:30, 10:00, 12:30rest to 20:00 on timer, then BB. 3 sets @ 80-90% effort400m run15 sdhp… nte 115/7510

Day 1WOD 180723 warm-up – Coach’s Choice A. 1 set every 2:30 for 4 total sets… (0:00, 2:30, 5:00, 7:30)1 power clean + 8 push press + 60sec FLR… (focus is on 8 push press… build bar each set)rest to 14:00 on timer, then BB. 5 sets @ 90% effort250m/200m row20 overhead lunges, total reps,

Day 1WOD 180723 warm-up – Coach’s Choice A. 1 set every 2:30 for 4 total sets… (0:00, 2:30, 5:00, 7:30)1 power clean + 8 push press + 60sec FLR… (focus is on 8 push press… build bar each set)rest to 14:00 on timer, then BB. 5 sets @ 90% effort250m/200m row20 overhead lunges, total reps,

Day 5WOD 180720 warm-up – Coach’s Choice A1. 8cal/6cal bike sprint… rest to 2:00 on timer, then A2A2. 3 shuttle sprints (down & back = 1)… rest to 4:00 on timer, then back to A1, x 3rest as needed, then BB. Complete 1 set @ high intensity10 ring muscle-ups – OR – 20 pull-ups25 thrusters…