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Day 1WOD 140804 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:003 push jerks-warm-up, build to your 5RM, and start from there-find estimated 3RM over 4 sets @ 15:00…EMOM for 15:00 of:@ minutes 15, 18, 21, 24, 27 – 6 stationary front rack lunges – 95/65 (total reps, stepping forward, alternating legs)@ minutes 16, 19, 22, […]

Day 4WOD 140731 warm-up – Coach’s Choice Farmer Angie .75For time:75 pull-ups200’ farmer carry – 45/3575 hrpu200’ farmer carry75 abmat sit-ups200’ farmer carry75 squats200’ farmer carry

Day 3WOD 140730 warm-up – Coach’s Choice 0:00, 3:00, 6:005 ohs-warm-up and build to your number from last week, and use it for all 3 sets-ghost ride ONLY to avoid injury -rest accordingly, set up for WOD- Athletes will need an empty barbell + two bumper plates to create a 95# bar for Men’s Rx’d

Day 2WOD 140729 warm-up – Coach’s Choice 0:00, 3:00, 6:005 push jerks-warm-up and build to your number from last week and use it for all 3 sets -rest to 10:00- 10:00, 13:00, 16:006 weighted pull-ups – OR – 10 strict pull-upsL1-10 burpees, L2-15 burpees, L3-20 burpees -rest to 25:00, or as needed- 10 rounds of:30

Day 1WOD 140728 warm-up – Coach’s Choice 0:00, 3:00, 6:005 power cleans-warm up and build to your number from last week, and use it for all 3 sets-maintain foot position and receive barbell prepared to squat -rest to 10:00, set up rings & strip barbells to 95/65 (scale from there)- @ 10:00…EMOM for 10:00 of:on

Day 6WOD 140726 warm-up – Coach’s Choice “Helen”(+ 2)3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-ups cash-out 1 = 1 more round of “Helen”cash-out 2 = 1 more round of “Helen”

Day 4WOD 140724 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 6 pendlay rowson the odds – 30 seconds max effort hrpu – OR – strict hspu -rest exactly 5:00- For time:500m row20 stone to shoulder – athlete’s choice15 box jumps – L1 20”, L2 24”, L3 30”10 rope ascents (20 plank

Day 3WOD 140723 warm-up – Coach’s Choice Keep clock running for entire session0:00, 3:00, 6:00, 9:005 push jerks-from racks, establish an estimated 5RM push jerk, no ghost riding -rest accordingly, prep for WOD- For time:2000m row30 burpee pull-ups15 wall balls

Day 2WOD 140722 warm-up – Coach’s Choice Keep a running clock for entire session0:00, 3:00, 6:00, 9:005 power cleans-these are touch and go, 5 reps unbroken-maintain foot position as you build estimated 5RM -rest to 15:00- EMOM for 5:00 of:ring dips – unbroken effort every minute on the minute -rest to 22:00- AMRAP in 15:00

Day 1WOD 140721 warm-up – Coach’s Choice Keep clock running for entire session0:00, 3:00, 6:00, 9:005 ohs-find an estimate 5RM in 4 sets-ohs out of racks-dropping from overhead only to avoid injury-be sure to be away from racks if dropping to avoid interference and injury -rest to 15:00- EMOM for 5:00 of:9 unbroken kb swings