140522 Thursday
Day 4 WOD 140522 warm-up – Coach’s Choice For time:3500m row100 wall balls100 double underspartition as desired Download OLY 140522
140521 Wednesday
Day 3WOD 140521 warm-up – Coach’s Choice 0:00 – 3 deadlifts2:30 – 3 deadlifts5:00 – 3 deadlifts7:30 – 3 deadlifts10:00 – 3 deadlifts -rest to 15:00- 5:00 – practice/establish front rack stationary lunges (stepping forward) – 4 total reps**(do not exceed 165/115)**@ 20:00…5 rounds of:200m runexecute 4 total front rack lunges after completing each run
140520 Tuesday
Day 2WOD 140520 warm-up – Coach’s Choice 0:00 – 3 strict press2:30 – 3 strict press5:00 – 3 strict press7:30 – 3 strict press10:00 – 3 strict press-rest to 15:00- EMOM for 10:00 of:on the evens – 5 weighted pull-ups OR 5 negative pull-upson the odds – 10 OR 15 OR 20 hrpu -rest to
140519 Monday
Day 1WOD 140519 warm-up – Coach’s Choice 0:00 – 3 front squats2:30 – 3 front squats5:00 – 3 front squats7:30 – 3 front squats10:00 – 3 front squats -rest ~ 5-6 minutes- Interval 13 rounds of:1:30 – 250m row + max reps db push press/jerk (athlete’s choice)1:30 – rest @ 10:00… Interval 23 rounds of:1:30
140517 Saturday
Day 6WOD 140517 warm-up – Coach’s Choice 0:00 – 3 strict press2:30 – 3 strict press5:00 – 3 strict press7:30 – 3 strict press10:00 – 3 strict press-first set should be at weight of last set from last week-establish a 3 rep number over the course of 5 rounds, ~ 10-15# heavier than last week
140515 Thursday
Day 4WOD 140515 warm-up – Coach’s Choice SledHelen5 rounds for time of:200’ sled push21 kb swings – 24kg/16kg12 pull-ups
140514 Wednesday
Day 3WOD 140514 warm-up – Coach’s Choice 0:00 – 3 front squats2:30 – 3 front squats5:00 – 3 front squats7:30 – 3 front squats10:00 – 3 front squatsstrength notes:-first set should be at weight of last set from last week-establish a 3 rep number over the course of 5 rounds, ~ 10-15# heavier than last
140513 Tuesday
Day 2WOD 140513 warm-up – Coach’s Choice For time:2 rounds of:400m row200m run -rest 3:00- 2 rounds of:20 pull-ups OR 10 muscle-ups20 t2b/k2e OR 15 toes thru rings -rest 3:00- 30 power cleans + 30 burpee bar hopsL1 – 95/65L2 – 115/75Rx’d – 135/95SK – 155/105 notes:-in the second workload, muscle-uppers must do toes thru
140512 Monday
Day 1WOD 140512 warm-up – Coach’s Choice 0:00 – 3 deadlifts2:30 – 3 deadlifts5:00 – 3 deadlifts7:30 – 3 deadlifts10:00 – 3 deadliftsstrength notes:-first set should be at weight of last set from last week-establish a 3 rep number over the course of 5 rounds, ~ 10-15# heavier than last week -rest accordingly- push/pull cluster2
140508 Thursday
Day 4WOD 140508 warm-up – Coach’s Choice For time:1000m row @ 85% effortthen…10 rounds of:15 wall ball5 power snatchL1 – 95/65Rx’d – 115/75SK – 135/95
