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Day 1WOD 210517 Warm-up – Coach’s Choice A1. 8 RFESS each leg… load is athlete’s choice… rest to top of minute, then A2A2. Pull-up/ring row cluster – 5. 4 .3. 2. 1 – rest 10sec @ dots… rest to 3:00, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)Rest to 13:00, then BB. AMRAP 7:00 @ […]

Day 5WOD 210514 Warm-up – Coach’s Choice A. AMRAP 12:00 @ 80-90% effort6 single arm devil’s press, total reps, alternate arms… nte 50/3512 t2b24cal row/skiRest 5min, then BB. AMRAP 12:00 @ 80-90% effort6/6 db hang clean & jerks… nte 50/3512 reverse lunge wall balls, total reps, alternating legs24cal row/skiC. post WOD recovery

Day 4WOD 210513Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete workload @ 90% aerobic effort… row/bike erg/ski… athlete’s choice3 sets of:1000m, rest 1min500m, rest 1min250m, rest 1minB. ROMWOD

Day 3WOD 210512 Warm-up – Coach’s Choice A. Tabata Mash-up… kb swings + goblet squats… kb is athlete’s choice8 sets @ 90% effort20sec – kb swings, 10sec rest20sec – goblet squats, 10sec restRest to 10:00 on timer, then BB. Tabata Mash-up… box jumps/step-ups + burpees… box height is athlete’s choice8 sets @ 90% effort20sec –

Day 2WOD 210511 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build db accordingly3 single arm db thruster (R)25 double unders/50 singles3 single arm db thruster (L)25 double unders/50 singlesImmediately after the 5th set, go to BB. walking lunges around the sidewalk loop + run 1 lap around the sidewalk loopRest to

Day 1WOD 210510 Warm-up – Coach’s Choice A1. Choose a complex that feels good in your belly1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchRest to top of minute, then A2A2. Execute workload @ 90% effort6 db power snatch, total

Day 1WOD 210510 Warm-up – Coach’s Choice A1. Choose a complex that feels good in your belly1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchRest to top of minute, then A2A2. Execute workload @ 90% effort6 db power snatch, total

Day 5WOD 210507 Warm-up – Coach’s Choice A. 1 set every 3min, x 520 Russian kb swings (kb is athlete’s choice)10 burpees1 rope climb (x2 floor to standing)Rest to 18:00, then BB. 1 set every 3min, x 512 pull-ups10 goblet squats w/kb from A30sec FLRC. post WOD recovery

Day 4WOD 210506Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. On a 22:00 running clock, execute the following workload as an AMRAP @ 90% repeatable aerobic effort400m run + 500m row + 2:00 restB. ROMWOD

Day 3WOD 210505 Warm-up – Coach’s Choice A. @ 0:00… work @ 90% effort21 deadlifts… nte 225/155150 double unders – OR – 50 bjsd (24”/20”)9 pushing reps… hrpu/box dips/ring dipsB. @ 8:00… work @ 90% effort15 deadlifts… nte 275/185100 double unders – OR – 30 bjsd15 pushing repsC. @ 16:00… work @ 90% effort9 deadlifts…