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Day 2WOD 180522 warm-up – Coach’s Choice A. @ 0:00… 4 x 250m/200m row @ 90% aerobic effort, rest 1min b/t setsrest to 10:00, then BB. @ 10:00… EMOM 8:00evens – 2. 2. 2. power cleans – step over bar @ dotsodds – 50 double unders (45sec attempts/singles)rest to 20:00, then CC. @ 20:00… 4 […]

Day 1WOD 180521 warm-up – Coach’s Choice A1. 10 strict press… unbroken reps… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 10 sets for time… capped

Day 1WOD 180521 warm-up – Coach’s Choice A1. 10 strict press… unbroken reps… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 10 sets for time… capped

Day 5WOD 180518 warm-up – Coach’s Choice A. EMOM 5:003 unbroken power cleans… build bar each setrest to 8:00, then BB. AMRAP 20:00 @ aerobic flow pace10cal row/bike/ski1 power clean @ 100% of A10 overhead lunges, total reps, alternate legs – 45/2530sec heavy farmer’s carry holdC. post WOD recovery

Day 4WOD 180517 warm-up – Coach’s Choice A. 2000m Ski Erg relay… individual efforts nte 200mrest as needed, then BB. 3 sets @ 80-90% effort… capped @ 20:00400m run500m row30 hrpu50 air squatsC. post WOD recovery

Day 3WOD 180516 warm-up – Coach’s Choice A. 1 set every 90sec for 6 total sets… (choose a complex you love)1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 pause ohs(work @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30)rest to 10:00 on timer,

Day 2WOD 180515 warm-up – Coach’s Choice  A. 5 x 10sec Assault Bike sprint + 30sec static overhead barbell hold… nte 135/95… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest ~ 5min, then BB. Complete workload for time @ 85-95% effort*21*15*9*wall ballspull-ups*400m runC. post WOD recovery

Day 1WOD 180514 warm-up – Coach’s Choice A1. 3 back squats @ 21X1 tempo… no rest b/t A1 & A2A2. 4 tgu @ moderate load… rest to 3:00, then back to A1, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00, then BB. AMRAP 5:00 @ 90% effortburpee box jumpsrest to 25:00, then CC.

Day 1WOD 180514 warm-up – Coach’s Choice A1. 3 back squats @ 21X1 tempo… no rest b/t A1 & A2A2. 4 tgu @ moderate load… rest to 3:00, then back to A1, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00, then BB. AMRAP 5:00 @ 90% effortburpee box jumpsrest to 25:00, then CC.

Day 5WOD 180511 warm-up – Coach’s Choice A. EMOM 10:00evens – 1 power clean + 2 front rack lunges + 3 shoulder to overheadodds – 10 burpees over bar (lateral hops)B. EMOM 10:00evens – 6 Russian kb swings + 6 goblet squatsodds – 10 bjsd… nte 24”C. EMOM 10:00evens – 50 double unders… attempts or