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Day 3WOD 170607 warm-up – Coach’s Choice A1. 4 push press/jerks… rest to top of minute, then A2A2. 6-8 single arm row each arm… rest to 3:30 then back to A1, x 5(push press/jerk @ 0:00, 3:30, 7:00, 10:30, 14:00)rest to 18:00, then BB. AMRAP 2:00 @ 90+% effortrope climbs – OR – burpee pull-upsrest […]

Day 2WOD 170606 warm-up – Coach’s Choice A. Complete the following workload every 2min for 3 sets… @ 0:00, 2:00, 4:003 unbroken power cleans + 200m run – OR – 10cal ABrest to 8:00 on timer, then BB. Complete the following workload every 2min for 4 sets… @ 8:00, 10:00, 12:00, 14:002 unbroken power cleans

Day 1WOD 170605 warm-up – Coach’s Choice A1. 4 back squats… rest to top of minute, then A2A2. 4 tgu, total reps, alt arms… rest to 3:30, then back to A1, x 5(squat @ 0:00, 3:30, 7:00, 10:30, 14:00)rest to 18:00 on timer, then BB. EMOM 10:00evens – 6-8 strict/weighted pull-ups/ring rowsodds – 6-8 dumbbell

Day 5WOD 170602 warm-up – Coach’s Choice Repeat WOD Friday!(WOD 151218, WOD 160610) All “A” segments are “for time”, but capped @ 3:00A1. @ 0:00, 60 db g2oh, total reps, alt armsA2. @ 6:00, 60 wall ballsA3. @ 12:00, 750m rowA4. @ 18:00, 50 burpeesrest to 25:00 then B1All “B” segments are “for time”, but

Day 4WOD 170601 warm-up – Coach’s Choice A. @ 0:00 & 3:00…350m row – OR – 15 calorie assault bike + 5 unbroken power cleansrest to 7:00 on timer, then BB. @ 7:00 & 10:00350m row – OR – 15 calorie assault bike + 4 unbroken power cleansrest to 14:00 on timer, then CC. @

Day 3WOD 170531 warm-up – Coach’s Choice A. EMOM 15:00minute 1 – 5 push press/jerk (primary lift)minute 2 – 200m run @ 80-90% effortminute 3 – 5-7 strict/weighted ring rowsrest to 20:00 on timer, then BB. Complete workload @ 90% effort… capped @ 10:00200’ walking lunges100 double unders (90sec attempts)50 kb swings… not to exceed

Day 2WOD 170530 warm-up – Coach’s Choice A. EMOM 15:00minute 1 – 5 back squats (primary lift)minute 2 – 6-8 single arm row each armminute 3 – 30sec FLRrest to 20:00 on timer, then BB. AMRAP 4:00 @ 90% effort5 wall climbs (x2 inchworm push-ups)7 hrpu9 t2b/k2e/hkr/abmatsrest 1min, then CC. AMRAP 4:00 @ 90% effort10

Day 1Hero WOD 170529 warm-up – Coach’s Choice “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carry

Day 5WOD 170526 warm-up – Coach’s Choice Friday Sprint Day!Dumbbells not to exceed 50/35Workloads are capped @ 1:00!Work every 3:30 for a total of 10 sets (5 each) A1. 10sec assault bike sprint + 9 db shoulder to overhead + 12 pull-ups/jpu/ring rows(0:00, 7:00, 14:00, 21:00, 28:00)A2. 20 pistols – OR – 50 air squats

Day 4WOD 170525 warm-up – Coach’s Choice A. 10 x 30/30 row @ 80-90% aerobic effort…(A1 – Primary Lift make-up day… 5 x 6… lift every 2:30)rest to 15:00 on timer, then BB. EMOM 5:0010 kb swings + FLR to :50… kbs not to exceed 32kg/24kg@ 20:00 on timer, start CC. 50 burpees to target…