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Day 6WOD 140719Repeat WOD 140412 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – stone carry – down and backon the odds – 12 step-ups (total) – 20" box -rest accordingly- For time: (no racks)60 back squats30 push jerks15 burpeesL1 – 95/65L2 – 115/75L3 – 135/95

Day 4WOD 140717Repeat WOD 140326 warm-up – Coach’s Choice Perform 30 back squats in 10:00, using 85-100% of your bodyweight -rest accordingly, prep for WOD- score = total time for the following workload For time:3 rounds of: 500m row15 burpees -rest exactly 4:00- 3 rounds of:15 kb swings – 24kg/16kg3 rope ascents – 15’ (5

Day 3WOD 140716Repeat WOD 140421 warm-up – Coach’s Choice EMOM for 10:00 of:1 deadlift5 burpeeschoose a barbell weight that will allow for 10 rounds of perfect deadlifts (this should not be a 1RM)135/95, 185/125, 225/155, 275/185, 315/205 -rest accordingly- Perform the following workload for time:barbell levels – L1 95/65, L2 115/75, Rx’d 135/95, SK 165/1153

Day 2WOD 140715Repeat WOD 140325 warm-up – Coach’s Choice EMOM for 5:00 of:6 heavy kb swings6 high box jumps -rest accordingly, prep for WOD- For time:15 muscle-ups or 30 pull-ups & 30 ring dips15 hang snatch – 75/4510 muscle-ups or 20 pull-ups & 20 ring dips15 hang snatch – 95/655 muscle-ups or 10 pull-ups &

Day 1WOD 140714Repeat WOD 140304 warm-up – Coach’s Choice press stimulus:  no racks0:00-1:30 – 10 unbroken strict press1:30-3:00 – 10 unbroken push press3:00-4:30 – 10 unbroken push jerks @ 5:00…30 burpee box jumps w/step-down (24”/20”) unbroken, step-ups acceptable, 75-85% effort (no score, just try to keep moving until you get to 30!) -rest 5:00-8:00- AMRAP

Day 6WOD 140712 warm-up – Coach’s Choice Set up your barbell @ 50% of your 1RM deadliftYour workload is:10 alternating db ground to overhead – 45/255 deadlifts (no dropping from the top)5 burpee bar hops (lateral) AMRAP in 5:00-rest 2:00-AMRAP in 4:00, start exactly where you left off-rest 2:00-AMRAP in 3:00, start exactly where you

Day 4WOD 140710 warm-up – Coach’s Choice For time:1000ft overhead walk – 95/65 (scale from there)100 calorie row1000m sandbag runpartition as desired! Download OLY 140710

Day 3WOD 140709 warm-up – Coach’s Choice back squatsprimer set – 1×5 @ 50% of 3RMprimer set – 1×3 @ 75% of 3RMprimer set – 1×1 @ 100% of 3RMstrength sets – 3×1… build a 1RMsquat @ 0:00, 3:00, 6:00 -rest to 10:00- 5 rounds not for time of:  (15:00 CAP to finish this workload)5

Day 2WOD 140708 warm-up – Coach’s Choice EMOM for 5:00 of:5 RDL-start moderate, finish heavy, remain touch-n-go for all 5 sets -rest to 10:00-@ 10:00… 4 stone to shoulder every 30 seconds for 3:00 -rest to 15:00-@ 15:00… 10:00 unbroken jump rope testAMRAP in 10:00 of:Level 150 unbroken singles200ft run (to railing and back) Level

Day 1WOD 140707 warm-up – Coach’s Choice push pressprimer set – 1×5 @ 50% of 3RMprimer set – 1×3 @ 75% of 3RMprimer set – 1×1 @ 100% of 3RMstrength sets – 3×1… build a 1RMpress @ 0:00, 3:00, 6:00 -rest to 10:00- 3 rounds for time of:30 burpees90 seconds rest-strive for consistency in form