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Day 3WOD 170524 warm-up – Coach’s Choice A. 3 power cleans + 3 high box jumps every 90sec for 8 sets… barbell @ 100% of “C” from 170516(0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30)rest to 16:00 on timer, then BB. 1 set every 4min for 5 sets… work @ 80-90% effort… (16:00, 20:00, 24:00, […]

Day 2WOD 170523 warm-up – Coach’s Choice A1. Primary Lift – Push Press/Jerk… 5 x 6… press every 3:30… no rest b/t A1 & A2(0:00, 3:30, 7:00, 10:30, 14:00)A2. 200’ farmer’s carryrest to 20:00 on timer, then BB. EMOM 5:006-10 strict pulling reps… Athlete’s Choice… muscle-ups/pull-ups/ring rows@ 25:00 on timer, start CC. AMRAP 5:00 @

Day 1WOD 170522 warm-up – Coach’s Choice A1. Primary Lift – Back Squats… 5 x 6… squat every 3:30… no rest b/t A1 & A2(0:00, 3:30, 7:00, 10:30, 14:00)A2. 60sec FLRrest to 20:00, then BB. 3 rounds @ 90% effort… capped @ 10:00!400m row – OR – 20 calorie assault bike15 g2oh… not to exceed

Day 5WOD 170519 warm-up – Coach’s Choice Barbells not to exceed 115/75 for all setsA. 6 front squats every 20sec, x 5(:00, :20, :40, 1:00, 1:20)rest to 2:00, then BB. 90sec row @ 90% aerobic effortrest to 5:00 on timer, then CC. 6 shoulder to overhead every 20sec, x 5(5:00, 5:20, 5:40, 6:00, 6:20)rest to

Day 4WOD 170518 warm-up – Coach’s Choice A. 5 x 10sec bike sprint + 5 burpees @ 100% effort… work every 2:30(0:00, 2:30, 5:00, 7:30, 10:00)(A1.) Primary Lift make-up day… 12-9-6-3… work every 3minrest to 15:00 on timer, then BB. AMRAP 17:00 @ 80-90% effort200’ farmer’s carry20 db g2oh, total reps, alt arms… not to

Day 3WOD 170517 warm-up – Coach’s Choice A. Primary Lift – Back Squats… 12-9-6-3squat @ 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB1. AMRAP 30secdb curl & press, alt arms… rest 30sec, then B2B2. AMRAP 30secdouble unders/attempts… rest 30sec, then B3B3. AMRAP 30secmuscle-ups/pull-ups/jpu/ring rows… rest 30sec, then back to B1, x 5C. post

Day 2WOD 170516 warm-up – Coach’s Choice A. 3 x 5 unbroken power cleans… rest to top of minute, then 200m sprintWork @ 0:00, 3:00, 6:00rest to 10:00, then BB. 3 x 4 unbroken power cleans… rest to top of minute, then 200m sprintWork @ 10:00, 12:30, 15:00rest to 18:00, then CC. 3 x 3

Day 1WOD 170515 warm-up – Coach’s Choice A1. Primary Lift – Push Press sets 1 & 2, Shoulder to Overhead sets 3 & 4set 1 – 12 reps, set 2 – 9 reps, set 3 – 6 reps, set 4 – 3 repsno rest b/t A1 & A2A2. 150m row – OR – 10cal assault

Day 5WOD 170512 warm-up – Coach’s Choice MAP Friday!Barbells n-t-e 115/75A. AMRAP 6:00 @ 80-90% effort5 hang power cleans7 shoulder to overhead9 bjsd… n-t-e 24”rest 4min, then BB. AMRAP 6:00 @ 80-90% effort5 front squats7 t2b/k2e/hkr9 deadliftsrest 4min, then CC. AMRAP 6:00 @ 80-90% effort5 sdhp7 wall balls9 burpees over barD. post WOD stretch

Day 4WOD 170511 warm-up – Coach’s Choice A. 10:00 workload – accumulate as many sled pushes as possible in 10:00… load sled as you go… partner up if needed and have fun!(A1 – primary lift make-up day… rep scheme is 15-10-5… lift every 3min)rest to 15:00 on timer, then BB. 1 set @ high intensity…