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Day 3WOD 160817 warm-up – Coach’s Choice A. EMOM 5:003 hang snatch – OR – 3 hang squat clean… build your bar each setrest to 10:00 on timer, then BB. Complete workload @ 90% effort… barbell @ 100% of A5-4-3-2-1hang snatch – OR – hang squat clean400m run – OR – 500m row after each […]

Day 2WOD 160816 warm-up – Coach’s Choice A. create a linear progression for the back squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 16:00… this workload is not for time10-8-6-4-2back squat… perform 200m run + 30sec FLR after each setrest to

Day 1WOD 160815 warm-up – Coach’s Choice… (leave yourself 40min for this) MAP 2… 90% effort… 8 sets of 1:00… 1:00 rest b/t sets… 2 blocks w/ rest 6:00 b/t blocksBarbells not to exceed 105/70… boxes @ 24”/20”A1. 1:00 – 7 hang power snatch + max bjsd, rest 1min then A2A2. 1:00 – 7 shoulder

Day 6WOD 160813 warm-up – Coach’s Choice WOD – Coach’s Choice

Day 5WOD 160812 warm-up – Coach’s Choice Aerobic Flow Friday!A. 10 sets @ aerobic flow pace… barbells not to exceed 135/951 squat clean3 front squats5 shoulder to overhead7 t2b/k2e/hkr200’ run1 rope ascent – OR – 3 burpee pull-ups

Day 4WOD 160811 warm-up – Coach’s Choice A. 10 x 30/30 row @ 80-90% aerobic effort@ 11:00 on timer, start B’sB1. 60sec SB, rest 30sec then B2B2. 60sec FLR, rest 30sec then B3B3. 60sec SBrest to 20:00 on timer, then CC. 5:00 box jump testno rest b/t C & DD. 400m run @ 70-80% effortE.

Day 3WOD 160810 warm-up – Coach’s Choice A1. 6 pendlay row, rest to top of minute, then A2A2. 6 deadlifts @ controlled tempo… rest to 3:00, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. EMOM 10:00evens – 8 front rack lunges, total reps, stationary-stepping forwardodds –

Day 2WOD 160809 warm-up – Coach’s Choice A1. 10sec AD sprint @ 100% effort, no rest b/t A1 & A2A2. 200’ overhead plate carry… work every 3:00, x 5… (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, prep for BB. AMRAP 18:00 @ 80-90% aerobic effort… barbells not to exceed 135/9560 calorie row50 burpee

Day 1WOD 160808 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… this workload is not for time15-12-9-6-3ohs… perform 200’ farmer’s carry + 250m row after each set rest

Day 6 WOD 160806 warm-up – Coach’s Choice WOD – Coach’s Choice