160723 Saturday
Day 6WOD 160723 warm-up – Coach’s Choice WOD – Coach’s Choice
160722 Friday
Day 5WOD 160722 warm-up – Coach’s Choice A. 5 sets @ aerobic flow pace… workload capped @ 10:00… not for time150m row4 tgu, total reps, alt arms10 lunges, total reps, unloadedrest to 15:00, then BB. AMRAP 10:00 @ 90% effort5 pull-ups – OR – 3 muscle-ups (bar or ring)10 burpee box jump overs… boxes @
160721 Thursday
Day 4WOD 160721 warm-up – Coach’s Choice A. 2 sets @ 80% effort1:00 – AD1:00 – db g2oh1:00 – Russian kb swings1:00 – restrest and prep, B starts @ 15:00 on timerB. 5 sets @ 90% effort… barbells not to exceed 95/65400m run15 squat cleans30sec FLRC. post WOD body maintenance
160720 Wednesday
Day 3WOD 160720 warm-up – Coach’s Choice A. 10sec AD sprint @ 100% effort, every 2min for 5 sets… 0:00, 2:00, 4:00, 6:00, 8:00… immediately run 200m after 5th setrest to 15:00 on timer, then BB. 4 x 90sec row @ 80-90% aerobic effort, rest 90sec b/t setsrest to 30:00 on timer, then CC. 1
160719 Tuesday
Day 2WOD 160719(Repeat WOD 160412) warm-up – Coach’s Choice Workloads A thru C are each capped at 5:00A. Complete descending ladder @ 85-95% effort… barbells not to exceed 135/955.4.3.2.1.thrusterschoose workload @ dots… 2 rope climbs – OR – 6 t2b/k2e/hkrrest to 8:00 on timer, then BB. Complete descending ladder @ 85-95% effort… barbell @ 100%
160718 Monday
Day 1WOD 160718 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… not for time20 ohs + 200’ farmers carry + 250m row15 ohs + 200’ farmer’s carry +
160715 Friday
Day 5WOD 160715 warm-up – Coach’s Choice Aerobic Flow Friday!barbells not to exceed 165/115A. 10 sets @ aerobic flow pace1 wall climb3 power cleans5 burpees over bar7 wall balls200’ run30sec FLRB. post WOD body maintenance
160714 Thursday
Day 4WOD 160714 warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort, sprint every 2:300:00, 2:30, 5:00, 7:30, 10:00, 12:30when timer gets to 15:00, start BB. 5 sets @ 80% effort4 tgu, total reps, alt arms10 burpees rest exactly 2:00 after 5th set, then CC. 1000m row @ 90% aerobic effortD.
160713 Wednesday
Day 3WOD 160713 warm-up – Coach’s Choice A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:0020 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr15 thrusters +
