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Day 3WOD 190731 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – push press + 8 dumbbell deadlifts @ dots… push press every 3minrest to 18:00 on timer, then BB. For Time… capped @ 12:0060 db power snatches… nte 50/3550 wall balls40 kb swings… nte 24kg/16kg30 t2b20 goblet squats w/kb10 muscle-ups/pull-upsC. post WOD recovery

Day 2WOD 190730 warm-up – Coach’s Choice A1. 400m/350m row/ski… rest to 3:00 on timer, then A2A2. 2 laps – sidewalk loop w/sandbag… rest to 6:00 on timer, then A3A3. 20cal/15cal bike… rest to 9:00 on timer, then back to A1, x 2… (athletes can start at A1, A2, or A3)rest to 22:00 on timer,

Day 1WOD 190729 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – back squats + 50 double unders/45sec double under practice @ dots… squat every 3minrest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort15cal row/ski12 clean to overhead… nte 95/659 bjsd… nte 30”/24”C. post WOD recovery

Day 1WOD 190729 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – back squats + 50 double unders/45sec double under practice @ dots… squat every 3minrest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort15cal row/ski12 clean to overhead… nte 95/659 bjsd… nte 30”/24”C. post WOD recovery Day 2WOD 190730 warm-up –

Day 5WOD 190726Repeat WOD 180720 warm-up – Coach’s Choice A1. 8cal/6cal bike sprint… rest to 2:00 on timer, then A2A2. 3 shuttle sprints (down & back = 1)… rest to 4:00 on timer, then back to A1, x 3rest as needed, then BB. Complete 1 set @ high intensity10 ring muscle-ups – OR – 20

Day 4Partner WOD 190725 warm-up – Coach’s Choice A. Partner “Annie”50-40-30-20-10double underssit-ups-one athlete does all of the jump rope reps, the other does all of the sit-ups… only one athlete working at a timeNo Rest b/t A & BB. Partner “Jackie”1000m row… sit-up athlete goes first for 500m, then jump rope athlete goes for 500m50

Day 3WOD 190724 warm-up – Coach’s Choice A. 5 x 3 back squats + 50 double unders/45sec double under practice… squat every 3minrest to 18:00 on timer, then BB. Complete workload for max calories… you have 12:00 to get the work done… if you miss the cap in the cash-out, your score is 0!!Buy-in –

Day 2WOD 190723 warm-up – Coach’s ChoiceA. 5 x 3 push press + 8 dumbbell deadlifts @ moderate load… push press every 3minrest to 16:00 or 17:00 on timer, then BB. Complete workload for total reps5:00 – tgu… nte 50/354:00 – wall climbs (hrpu)3:00 – air squats2:00 – muscle-ups (pull-ups/ring rows)1:00 – FLRC. post WOD

Day 1WOD 190722 warm-up – Coach’s Choice A. 5 x sidewalk loop run + 10-15 burpees… work every 3min (sub for run if raining = 10-15cal bike, athletes can start at bike or burpee to keep things moving)rest to 18:00 on timer, then BB. Complete workload for time… capped @ 12:0015 – 12 – 9

Day 1WOD 190722 warm-up – Coach’s Choice A. 5 x sidewalk loop run + 10-15 burpees… work every 3min (sub for run if raining = 10-15cal bike, athletes can start at bike or burpee to keep things moving)rest to 18:00 on timer, then BB. Complete workload for time… capped @ 12:0015 – 12 – 9