160528 Saturday
Day 6WOD 150528 warm-up – Coach’s Choice WOD – Coach’s Choice
160527 Friday
Day 5WOD 160527 warm-up – Coach’s Choice Barbells not to exceed 45A. “Jackie”1000m row50 thrusters30 pull-upsimmediately rest walk 100m, jog back… wait for zeros on the timer, then BB. ½ “Jackie”500m row25 thrusters15 pull-upsimmediately rest walk 100m, jog back… wait for zeros on the timer, then CC. ¼ “Jackie”250m row12 thrusters7 pull-upsD. post WOD body
160526 Thursday
Day 4WOD 160526 warm-up – Coach’s Choice A. 4 x 90sec row @ 90% aerobic effort, rest 90sec b/t setsrest 90sec after 4th set, then BB. 30 tgu… make it tough!rest 90sec after 30th tgu, then CC. 4 x 90sec AD @ 90% aerobic effort, rest 90sec b/t setsD. post WOD body maintenance
160525 Wednesday
Day 3WOD 160525 warm-up – Coach’s Choice A. AMRAP 20:00 @ aerobic flow pace1 heavy sled push200’ farmer’s carry200m sandbag carryrest to 25:00 on timer, then BB. AMRAP 7:00 @ 80-90% effortburpee pull-ups – OR – burpee muscle-upsC. post WOD body maintenance
160524 Tuesday
Day 2WOD 160524 warm-up – Coach’s Choice A. 5 x 15sec AD sprint, rest 2:45 b/t sets… sprint @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 20:00 on timer, then BB. 30 clean to overhead for time… barbells not to exceed 135/95rest walk 100m, then jog back… C starts @ 30:00 on timerC. 50 t2b –
160523 Monday
Day 1WOD 160523 warm-up – Coach’s Choice A. EMOM 10:00evens – 6 back squatsodds – 6 high box jumpsrest to 15:00 on timer, then BB. EMOM 10:00… barbells not to exceed 95/65evens – 8 overhead lunges, total steps, stationaryodds – 5 shoulder to overhead @ :00, :20, :40rest to 30:00 on timer, then CC. AMRAP
160520 Friday
Day 5WOD 160520 warm-up – Coach’s Choice A. 3 touch-n-go squat cleans – OR – snatches… every 2:00 for 5 sets… build each set to find heaviest successful set(@ 0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 10 sets @ aerobic flow pace1 squat clean – OR – snatch @ 100% of
160519 Thursday
Day 4 WOD 160519 warm-up – Coach’s Choice A1. 10sec AD sprint + farmer’s carry down & back (inside) + 200’ overhead plate carry (outside)… @ 0:00, 8:00, 16:00A2. 20sec row sprint + unbroken set of clean & jerk capped @ 10 reps… barbells not to exceed 105/70… @ 4:00, 12:00, 20:00rest to 25:00 on
160518 Wednesday
Day 3WOD 160518 warm-up – Coach’s Choice A1. @ 0:00, 4:00, 8:00 – 3 hang power cleans + 6 total step-ups @ 12” + FLR to top of minuteA2. @ 1:00, 5:00, 9:00 – pull-up cluster – 5. 5. 5, rest 10sec @ dotsrest to 15:00, then BB. 5 x 300m row, rest 1min b/t
