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Day 3WOD 170621 warm-up – Coach’s Choice Box Jump TestingA1. 0:00 – 10:00 – optional testing for max height… or warm-up for 5:00 testA2. 5:00 box jump test… nte 24”/20”Rules:1. jump up, full extension on top of box, step down2. do not stop3. if you must stop, stop on top of box4. 3 breath maximum […]

Day 2WOD 170620 warm-up – Coach’s Choice A. 1:00 max calorie AB test… from 0:00 – 15:00 on timer, warm-up and test 1:00 max effort calories on Assault Bike!@ 20:00 on timer, start BB. Power Clean Battery Test8:00 – find your heaviest single rep power clean4:00 – rest and set up barbell @ 90% of

Day 1WOD 170619 warm-up – Coach’s Choice A1. 3 back squats @ 33X1… loaded @ warm-up weight… rest to top of minute, then A2A2. 10 single leg deadlifts loaded @ warm-up weight, total reps, alt legs (load w/kb or db)(A1 @ 0:00, 3:00, 6:00)rest to 9:00, then BB. Use 4 sets to test 3RM back

Day 5WOD 170616Repeat WOD 170117 warm-up – Coach’s Choice A. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t setsrest to 10:00 on timer, then BB. EMOM 5:00snatch complex – 1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch-OR-clean complex – 1 power clean + 1 hang squat clean +

Day 4WOD 170615 warm-up – Coach’s Choice A. 5 sets @ 90% aerobic effort200m run + 9 Russian kb swings + 6 burpees… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)(A1. primary lift make-up day… 5. 5. 3. 3. 1. – rest 30sec after each set, then 6-8 reps accessory lift @ dots… lift every 3min)@

Day 3WOD 170614 warm-up – Coach’s Choice A. 5. 5. 3. 3. 1. back squat… rest 30sec, then 6-8 dumbbell chest press @ dots… squat every 3min(0:00, 3:00, 6:00, 9:00, 12:00)@ 15:00 on timer, go to B’sB1. 1:00 @ 90% effort – max calories AB… rest 1min, then B2B2. 1:00 @ 90% effort – max

Day 2WOD 170613 warm-up – Coach’s Choice A. 5. 5. 3. 3. 1. shoulder to overhead… rest 30sec, then 6-8 strict/weighted ring row @ dots… press every 3min(0:00, 3:00, 6:00, 9:00, 12:00)@ 15:00 on timer, go to BB. AMRAP 2:00 @ max effortdouble unders – OR – burpees to targetrest to 22:00 on timer, then

Day 1WOD 170612 warm-up – Coach’s Choice A1. EMOM 5:003 unbroken power cleans@ 5:00 on timer, immediately start A2A2. 1 set @ max effort200m run + 20 wall balls + 10 deadlifts @ 100% of “A1”rest to 8:00 on timer, then B1B1. EMOM 5:002 unbroken power cleans@ 13:00 on timer, immediately start B2B2. 2 sets

Day 5WOD 170609 warm-up – Coach’s Choice Repeat WOD Friday!(WOD 161114) MAP 7-8… athletes can start at A, B or CA. AMRAP 8:00 @ 80-90% effort30 air squats20 t2b/k2e/hkr10 shoulder to overhead… barbells not to exceed 95/65rest to 12:00 on timer, then BB. AMRAP 8:00 @ 80-90% effort30 calorie row20 bjsd… boxes not to exceed

Day 4WOD 170608 warm-up – Coach’s Choice A. 5 x 90sec row @ 90% aerobic effort, rest 90sec b/t sets(A1. Primary Lift Make-up Day… 5 x 4… lift every 3min)rest to 18:00 on timer, then BB. 1 set every 4min @ max effort, x 5… (18:00, 22:00, 26:00, 30:00, 34:00)1:00 workload…10sec AB sprint + 200’