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Day 2WOD 180626 warm-up – Coach’s Choice A1. 8 front squats… rest to top of minute, then A2A2. 8 dumbbell chest press… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest 5:00 after set 4 of A2… then BB. AMRAP 14:00 @ 80-90% effort60cal row50 t2b40 wall ball30 […]

Day 1WOD 180625 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… (work @ 0:00, 3:00, 6:00, 9:00, 12:00)4 tgu @ tough load6 RFESS each leg @ 30X1 tempo… load = athlete’s choicerest to 15:00 on timer, then BB. 1 set every 2min for 5 total sets… (work @ 15:00, 17:00,

Day 1WOD 180625 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… (work @ 0:00, 3:00, 6:00, 9:00, 12:00)4 tgu @ tough load6 RFESS each leg @ 30X1 tempo… load = athlete’s choicerest to 15:00 on timer, then BB. 1 set every 2min for 5 total sets… (work @ 15:00, 17:00,

Day 5WOD 180622 warm-up – Coach’s Choice A. 10 sets @ aerobic flow pace12/10cal row/bike/ski9 wall balls7 t2b5 power cleans… nte 155/1053 shoulder to overhead w/power clean barbell1 rope climb (3 climbs from floor to standing)B. post WOD recovery

Day 4WOD 180621 warm-up – Coach’s Choice A1. AMRAP 30sec – row for meters… rest 30sec, then A2A2. AMRAP 30sec – air squats… rest 30sec, then back to A1, x 4… goal is to increase effort each setrest to 10:00 on timer, then BB. 5 x 200m run… run every 2:00(B @ 10:00, 12:00, 14:00,

Day 3WOD 180620 warm-up – Coach’s Choice A. 5 x 10sec bike sprint @ 100% effort, sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort500/450m row/ski – OR – 25/20cal bike400m run15 burpeesC. post WOD recovery

Day 2WOD 180619 warm-up – Coach’s Choice A. 1 set every 3min for total of 5 sets… work @ 0:00, 3:00, 6:00, 9:00, 12:002 power cleans + 1 push press/jerk4 strict press8 deadlifts(barbell weight dictated by 4 strict press)rest to 20:00 on timer, then BB. Complete workload for time @ 85-95% effort… 10:00 cap21-18-15-12-9-6-3hrpukb swings…

Day 1WOD 180618 warm-up – Coach’s Choice (front squats should be around 55-60% of 1RM from 180613, or previous 1RM)A1. 10 front squats… rest to top of minute, then A2A2. 30sec farmer’s carry hold + 30sec FLR… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on

Day 1WOD 180618 warm-up – Coach’s Choice (front squats should be around 55-60% of 1RM from 180613, or previous 1RM)A1. 10 front squats… rest to top of minute, then A2A2. 30sec farmer’s carry hold + 30sec FLR… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on

Day 5WOD 180615Repeat WOD 171110 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort… barbells nte 75/559 sdhp7 bjsd… 24”/20”5 burpeesrest to 6:00 on timer, then BB. 3 sets @ 80-90% effort… barbells nte 95/659 wall balls7 hang power snatch5 bmu/pull-ups/jpu/ring rowrest to 14:00 on timer, then CC. 3 sets @ 85-95% effort… barbells