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Day 6WOD 140705 warm-up – Coach’s Choice “Nancy”5 rounds for time of:400m run 15 ohs – 95/65

Day 5WOD 140704 warm-up – Coach’s Choice For today’s WOD, here are the subs/ratios:rope ascent = x2 plank ascentsdouble unders = x2 singlest2b/k2e = x2 abmat sit-upswall climbs = x2 inchworm push-ups For time:10 wall climbs3 rope ascents100 double unders3 rope ascents50 t2b/k2e3 rope ascents50 goblet squats – 24kg/16kg3 rope ascents100 double unders3 rope ascents10

Day 4WOD 140703 warm-up – Coach’s Choice For time:2000m row30 clean to overhead – 95/6520 box jumps w/step-down – 24”/20”

Day 3WOD 140702 warm-up – Coach’s Choice 0:00, 3:00, 6:006 pendlay rows 9:00, 12:00, 15:006 sumo deadlifts @ 75% of your 1RM -rest to 20:00- AMRAP in 7:00 of:12 burpee pull-ups

Day 2WOD 140701 warm-up – Coach’s Choice 0:00, 3:00, 6:003 back squats-use last week’s weight for all 3 sets-no failed reps! -rest to 10:00- For time:burpeesalternating db ground to overhead – 45/25walking lunges – total stepsring dipswall balls Level 1 – 20 repsLevel 2 – 35 repsLevel 3 – 50 reps

Day 1WOD 140630 warm-up – Coach’s Choice 0:00, 3:00, 6:003 push press-use last week’s weight for all 3 sets-keep them presses… no jerks! -rest to 10:00- EMOM for 10:00 of:on the evens – 3 touch-n-go power cleans… add 5# each round… focus on keeping feet in squat position every time you receive the barbellon the

Day 4 WOD 140626 warm-up – Coach’s Choice 4 rounds for time of:500m row15 pull-ups400m run Download OLY 140626

Day 3WOD 140625 warm-up – Coach’s Choice**NOTE TO COACHES**-keep warm up to 15-20 minutes max-leave enough time to get AMRAPS in without spilling into next heat 0:00, 3:00, 6:006 front rack lunges, stationary, stepping backwardsnotes:-elbows up, apply force through the ground with the working leg (front leg)-keep chest up, maintain strong midline, avoid chest from

Day 2WOD 140624 warm-up – Coach’s Choice 0:00, 2:30, 5:00, 7:30, 10:003 push pressnotes:-keep them presses… no jerks!-build gradually to find an approximate 3RM-no failed reps -rest no longer than 5:00–choose a level within your strength & skill set- Level 1, 5 rounds for time of:200m run15 hang power cleans – 95/65 (scale from there)

Day 1WOD 140623 warm-up – Coach’s Choice 0:00, 2:30, 5:00, 7:30, 10:003 back squatsnotes:-build gradually to find approximate 3RM-no failed reps -rest no longer than 5:00–choose a level within your skill set- Level 1, For time:500m row50 burpee box jumps/step-ups w/step-down – 20” box (scale from there)25 wall balls Level 2, For time:500m row50 burpees50