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Day 1WOD 200727 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – back squat… execute 5 high box jumps @ dots(5 @ 0:00, 4 @ 3:00, 3 @ 6:00, 2 @ 9:00, 1 @ 12:00)rest to 18:00 on timer, then BB. AMRAP 5:00 @ 90% effort20 db power snatches… nte 50/3510 wall ballsrest 3min, […]

Day 5WOD 200724 warm-up – Coach’s Choice Friday Chipper!A. Complete workload for time800m run – OR – 1000m row60 kb swings… nte 24kg/16kg50 bjsd… nte 24”/20”40 overhead lunges… nte 45# (bumper plate)30 power cleans… nte 135/9520 burpees over bar10 shoulder to overhead (100% of power clean barbell)B. post WOD recovery  

Day 4WOD 200723Aerobic Repeats + ROMWOD A. Apparatus is Athlete’s Choice6 x 3:00 @ 90% effort… rest 2min b/t setsB. ROMWOD  

Day 3WOD 200722 warm-up – Coach’s Choice A. 10. 8. 6. 4. – back squat… execute 30sec farmer’s hold @ dots(10’s @ 0:00, 8’s @ 3:00, 6’s @ 6:00, 4’s @ 9:00)rest to 12:00 on timer, then BB. AMRAP 5:00max unbroken reps single arm shoulder to overhead (R) max unbroken reps single arm shoulder to

Day 2WOD 200721 warm-up – Coach’s Choice A. EMOM 8:00evens – 6 alternating hang clean reverse lunge to press (hcrl2p)odds – 150m row/ski – OR – 30sec bikerest to 10:00 on timer, then BB. EMOM 8:00evens – 2. 2. 2 – power cleansodds – 150m row/ski – OR – 30sec bikerest to 20:00 on timer,

Day 1WOD 200720 warm-up – Coach’s Choice A. 10. 8. 6. 4. – RFESS (each leg)… execute 20 alternating golfer’s bends @ dots(10’s @ 0:00, 8’s @ 3:00, 6’s @ 6:00, 4’s @ 9:00)rest to 12:00 on timer, then BB. AMRAP 3:00max reps unbroken db chest pressstrict pull-ups/ring rows until time expiresrest to 20:00 on

Day 1WOD 200720 warm-up – Coach’s Choice A. 10. 8. 6. 4. – RFESS (each leg)… execute 20 alternating golfer’s bends @ dots(10’s @ 0:00, 8’s @ 3:00, 6’s @ 6:00, 4’s @ 9:00)rest to 12:00 on timer, then BB. AMRAP 3:00max reps unbroken db chest pressstrict pull-ups/ring rows until time expiresrest to 20:00 on

Day 5WOD 200717 warm-up – Coach’s Choice A. 1 set every 3min, x 54 unbroken power cleans + 20 double unders/40 singles + 20 wall balls(work @ 0:00, 3:00, 6:00, 9:00, 12:00)B. immediately after completing 5th set, execute farmer’s carry around the sidewalk loopC. immediately after completing farmer’s carry loop…60 bar-facing burpees30 pull-ups/ring rows –

Day 4WOD 200716Row/Ski + ROMWOD A. 8 x 90sec row/ski… rest 1:00 b/t setsB. ROMWOD

Day 3WOD 200715 warm-up – Coach’s Choice A1. 6 RFESS each leg… rest 30sec, then A2A2. 6 dumbbell chest press… rest 30sec, then A3A3. AMRAP 30sec – strict pull-up/ring row… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 14:00 @