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Day 1WOD 170717 warm-up – Coach’s Choice A1. 10 dumbbell chest press, rest to top of minute then A2A2. 10 deadlifts @ 20X1 tempo, 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. EMOM 6:00evens – hang power clean cluster, 3. 3. 3. […]

Day 5WOD 170714 warm-up – Coach’s Choice A1. 30sec AB sprint, rest 2:30, then A2A2. 200’ sandbag sprint, rest 2:30, then back to A1, x 3(work every 3min for 6 total sets of sprints… 0:00, 3:00, 6:00, 9:00, 12:00, 15:00)rest to 20:00 on timer, then BB. AMRAP 12:00 @ aerobic flow pace… db’s nte 40/255

Day 4WOD 170713 warm-up – Coach’s Choice A. EMOM 8:00evens – choose a barbell complex you love!3 power cleans + 2 front squats + 1 shoulder to overheador 1 power snatch + 2 hang squat snatches + 3 ohsodds – 5 high box jumps(A1. primary lift make-up… 3 x 10, unbroken reps… rest = 200’ farmer’s

Day 3WOD 170712 warm-up – Coach’s Choice Athlete’s can start at any given station… but must stay in orderWorkloads prescribed @ 80-90% effortA. (@ 0:00, 14:00) 1:00 row, rest 1min then BB. (@ 2:00, 16:00) 1:00 db g2oh (50/35), rest 1min, then CC. (@ 4:00, 18:00) 1:00 bike, rest 1min then DD. (@ 6:00, 20:00)

Day 2WOD 170711 warm-up – Coach’s Choice A1. 10 front rack lunges, total reps, alt legs… rest to top of minute, then A2A2. 10 cgbp… rest to 3:00, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then B’sB1. 10 self-loaded tempo step-downs (24”/20”), total reps, alt legs, 3sec

Day 1WOD 170710 warm-up – Coach’s Choice A. Primary Lift – Thruster3 x 10, unbroken reps… rest = 200’ farmer’s carrywork @ 0:00, 3:30, 7:00@ 10:00, go immediately to BB. EMOM 5:00 8-10 strict pull-ups/ring row (self-loaded, slow tempo… no external resistance)rest to 20:00 on timer, then CC. 3 sets @ 90% effort… barbells nte 95/65…

Day 5WOD 170707Repeat WOD 170307 warm-up – Coach’s Choice(Testing Make-up Day… use “A” portion to make-up a test you missed) A. EMOM 16:00… athlete’s choice w/db weights0) 6-8 single arm db thrusters1) 6 db burpee clean & jerks2) 6-8 single arm db thrusters (other arm)3) 9 pull-ups – OR – 4 muscle-upsrest to 20:00, then

Day 4WOD 170706 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort… barbells not to exceed 95/65… kettlebells not to exceed 24kg/16kg400m run21 kettlebell swings12 pull-ups400m run15 ohs – OR – front squatsB. post WOD recovery

Day 3WOD 170705Repeat WOD 170309 warm-up – Coach’s Choice(Testing Make-up Day… use “A” portion to make-up a test you missed) A. 6 x 10sec bike sprints @ 100% effort… sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00 on timer, then B)B. 1 set every 2min, for 8 sets… barbells not to exceed 115/75(15:00,

Day 2WOD 170704 warm-up – Coach’s Choice Happy Birthday America!4th of July Partner WOD!! A. Complete workload @ 80-90% effort… capped @ 30:00… barbells not to exceed 115/75Complete all reps in ping pong fashion… you go, I go, until reps are completed… splitting reps is Athlete’s Choice(co-ed teams can set up barbell to be stripped for