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Day 1 WOD 180709 warm-up – Coach’s Choice A. Front Squats – 10. 8. 6. 4. 6 single arm dumbbell push press (each arm) @ dots… squat every 3min(0:00, 3:00, 6:00. 9:00)rest to 15:00 on timer, then BB. 3 sets, each @ 90% effort… 30sec SB each side b/t sets20 unbroken kb swings… nte 32kg/24kg20 bjsd… nte […]

Day 1WOD 180702 warm-up – Coach’s Choice A1. 8 front squats… rest to top of minute, then A2A2. 8 dumbbell push press… rest to 3:00, then back to A1, x 4(0:00, 3:00, 6:00, 9:00)rest to 16-17:00 on timer, then BB. Complete workload for time… @ 90% effort1000m row – OR – 1.5 mile bike50 db

Day 4WOD 180705 warm-up – Coach’s Choice A. 1 set every 3min for 6 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)10cal/7cal bike sprint @ 100% effort10 overhead walking lunges (hold bumper plate)10 burpees on to bumper platerest ~5:00 after 6th set, then BB. 5 sets @ 90% effort11 kb swings… nte 32kg30sec goblet wall

Day 3WOD 1807047am, 8am, 9am, 10am only today! warm-up – Coach’s Choice Choose a Hero and celebrate your Independence!! Option 1“Badger”3 rounds for time of:30 squat cleans… 95/6530 pull-ups800m run Option 2"Tommy V"For time:21 thrusters… 115/7512 rope climbs15 thrusters9 rope climbs9 thrusters6 rope climbs

Day 2WOD 180703 warm-up – Coach’s Choice A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)1 clean & jerk2 strict press3 burpees over bar4 high box jumpsrest to 15:00 on timer, then BB. AMRAP 5:00 @ 90% effort10 strict push-ups10 strict ring rowsrest to 25:00 on timer, then CC. AMRAP

Day 1WOD 180702 warm-up – Coach’s Choice A1. 8 front squats… rest to top of minute, then A2A2. 8 dumbbell push press… rest to 3:00, then back to A1, x 4(0:00, 3:00, 6:00, 9:00)rest to 16-17:00 on timer, then BB. Complete workload for time… @ 90% effort1000m row – OR – 1.5 mile bike50 db

Day 1WOD 180702 warm-up – Coach’s Choice A1. 8 front squats… rest to top of minute, then A2A2. 8 dumbbell push press… rest to 3:00, then back to A1, x 4(0:00, 3:00, 6:00, 9:00)rest to 16-17:00 on timer, then BB. Complete workload for time… @ 90% effort1000m row – OR – 1.5 mile bike50 db

Day 5WOD 180629 warm-up – Coach’s Choice A. “Kelly”5 rounds for time of:400m run30 bjsd… 24"30 wall ballsB. post WOD recovery

Day 4WOD 180628 warm-up – Coach’s Choice A. 6 x 10sec bike sprint @ 100% effort… sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest 5min after 6th sprint, then BB. 7 rounds for time of:10 med ball cleans10 burpees rest exactly 1min in FLR after 7th set, then…100cal row/bike/ski for timeC. post WOD recovery

Day 3WOD 180627 warm-up – Coach’s Choice A. 4 x 400m run @ 90% aerobic effort… rest 1:00 b/t setsrest to 15:00 on timer, then BB. AMRAP 6:00 @ 90% effort12 pull-ups – OR – 6 muscle-ups12 pistols – OR – 20 air squatsrest 4min, then CC. AMRAP 6:00 @ max effort9 kb swings… nte