Day 5 WOD 160701 (Repeat WOD 160218) warm-up – Coach’s Choice Athetes can start @ A or B A. 1 set @ max effort, for time… capped @ 6:00 500m row 20 snatches – Athlete’s Choice (power or squat)… barbells not to exceed 115/75 rest to 10:00 on timer, then B B. 1 set @ […]
Day 4WOD 160630(Repeat WOD 160216) warm-up – Coach’s Choice A. 6 sets @ high intensity… barbells not to exceed 135/9510sec AD sprint + 1 unbroken set of hang power cleans, capped @ 9 repswork @ 0:00, 3:30, 7:00, 10:30, 14:00, 17:30rest to 28:00 on timer, then BB. 6 rounds for time @ high intensity3 shoulder
Day 3WOD 160629(Repeat WOD 160114) warm-up – Coach’s Choice A. 20 tgu, tough… not for timerest as needed, then BB. AMRAP 20:00 @ 80-90% effort… barbells not to exceed 75/552000m row30 shoulder to overhead1000m row15 shoulder to overhead500m row10 burpees over rowerC. post WOD body maintenance
Day 2WOD 160628(Repeat WOD 150602) warm-up – Coach’s Choice A. “Karen”150 wall balls for time-rest as needed-B. 3-4 sets @ 75-85% effort200m run1min FLRC. post WOD body maintenance
Day 1WOD 160627(Repeat WOD 160323) warm-up – Coach’s Choice A. EMOM 8:003 touch-n-go hang power snatchrest to 10:00 on timer, then BB. EMOM 8:001 power clean + 2 front squats + 3 push jerksrest to 20:00 on timer, then CC. 30 bar-facing burpees @ high intensityrest to 30:00 on timer, then DD. AMRAP 5:00 @
Day 5WOD 160624(Repeat WOD 160126) warm-up – Coach’s Choice A. 5 sets @ 95% effort… barbells not to exceed 105/705 calorie AD sprint + 1 set of unbroken shoulder to overhead capped @ 12 repswork @ 0:00, 3:30, 7:00, 10:30, 14:00rest to 20:00 on timer, then BB. 5 x AMRAP 1:00 @ 75-85% effort, rest
Day 4WOD 160623(Repeat WOD 160322) warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effort10 wall balls20 double unders – OR – 50 singlesrest 3min, then BB. AMRAP 3:00 @ 80-90% effort9 bjsd… boxes not to exceed 24”6 t2b/k2e/hkrrest 3min, then CC. AMRAP 3:00men – 10 calorie rowwomen – 8 calorie row6 thrusters… barbells not
Day 3WOD 160622(Repeat WOD 160115) warm-up – Coach’s Choice A. 5 x 1 sled sprint @ 100% effort (down & back = 1)work @ 0:00, 3:30, 7:00, 10:30, 14:00when timer hits 20:00, then BB. AMRAP 10:00 @ 80-90% effort5 pull-ups10 hrpu15 squatsC. post WOD body maintenance
Day 2WOD 160621(Repeat WOD 160229) warm-up – Coach’s Choice A. Choose a complex that feels good in your bellyOption 1EMOM 10:00 – 1 snatch + 1 hang snatch + 1 snatch balanceOption 2EMOM 10:00 – 1 power clean + 1 hang squat clean + 1 clean & jerkrest to 15:00 on timer, then BB. 5
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