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Day 3WOD 170510 warm-up – Coach’s Choice A1. Primary Lift – Back Squat… work @ 0:00, 5:00, 10:00set 1 – 15 reps… set 2 – 10 reps… set 3 – 5 repsA2. 8 strict/weighted pull-ups/ring rows… work @ 1:30, 6:30, 11:30A3. 200’ loaded overhead carry (load w/plate, kbs or dbs)… work @ 3:00, 8:00, 13:00rest […]

Day 2WOD 170509 warm-up – Coach’s Choice A1. Primary Lift – Push Press set 1 – 15 reps… set 2 – 10 reps… set 3 – 5 reps… no rest b/t A1 & A2A2. 200’ farmer’s carry + 30sec loaded wall sit… back to A1 @ 4:00 & 8:00rest to 15:00 on timer, then BB1.

Day 1WOD 170508 warm-up – Coach’s Choice A. 7 x 4 unbroken power cleans + 5 high box jumps… work every 90sec(0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)rest to 15:00 on timer, then BB. 1 set every 4min for 4 sets (15:00, 19:00, 23:00, 27:00)200m sprint20 wall balls10 deadlifts @ 100% of “A”C. post WOD

Day 5WOD 170505 warm-up – Coach’s Choice A. EMOM 10:00evens – 200’ farmer’s carryodds – 10 curl & press, total reps, alt armsB. EMOM 10:00evens – clean to overhead cluster 2. 2. 2, step over bar @ dots… barbells n-t-e 135/95odds – 10-15 wall ballsC. EMOM 10:00evens – 200m sprintodds – 150m rowD. @ 30:00

A. 6 x 10sec bike sprints @ 100% effort, sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)(A1) primary lift make-up… 4 x 8… lift every 3min… (0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 1 set every 5min for 3 total sets… work at 90% aerobic effort(15:00, 20:00, 25:00)400m run15 ohs – OR

Day 3WOD 170503 warm-up – Coach’s Choice A1. @ 0:00, 4:00, 8:00, 12:00 – 8 back squats @ 20X1 tempo (primary lift)A2. @ 1:00, 5:00, 9:00, 13:00 – 4 total turkish get-upsrest to 20:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort15 ghd sit-ups – OR – 30 abmat sit-ups20 overhead lunges w/bumper plate

Day 2WOD 170502 warm-up – Coach’s Choice A. 5 x 200m sprint @ 90% aerobic effort… sprint every 90sec(0:00, 1:30, 3:00, 4:30, 6:00)rest to 10:00 on timer, then BB. 6 x 5 unbroken power cleans + 5 high box jumps, work every 2min (10:00, 12:00, 14:00, 16:00, 18:00, 20:00)-all sets @ 100% of last bar

Day 1WOD 170501 warm-up – Coach’s Choice A1. @ 0:00, 5:00, 10:00, 15:00… 8 push press, w/1sec pause at full extension (primary lift)A2. @ 1:30, 6:30, 11:30, 16:30… 8 strict/weighted pull-ups – OR – strict/weighted ring rowsA3. @ 3:00, 8:00, 13:00, 18:00… 10 deficit reverse lunges, total reps, alt legsrest to 24:00 on timer, then

Day 5WOD 170428 warm-up – Coach’s Choice A. EMOM 5:00… choose a complex & build bar each set w/”practice mentality”Option 1                                Option 21 power clean                        1 power snatch+ 1 hang squat clean               + 1 hang snatch+ 1 clean