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Day 5WOD 190719Repeat WOD 180718 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort10 sdhp… nte 95/6510 hrpu60sec forearm plank@ 10:00 on the timer, start BB. Perform walking lunges along the Farmer’s Carry Loop from last Friday@ 20:00 on the timer, start CC. 3 sets @ 80-90% effort10 strict, unbroken dumbbell curl & press60sec wall […]

Day 4Partner WOD 190718 warm-up – Coach’s Choice A. Complete workload for time… barbells nte 135/953000m row120 back squats60 shoulder to overheadRules:-upon 3, 2, 1, Go… the barbell must be elevated and cannot hit the floor until the entire workload is completed-only one athlete can be accumulating meters and reps at a time… the other

Day 3WOD 190717 warm-up – Coach’s Choice A1. 400m/350m row/ski… rest to 3:00 on timer, then A2A2. 22cal/18cal bike… rest to 6:00 on timer, then back to A1, x 3… (6 total sets… athletes can start @ A1 or A2)rest to 22:00 on timer, then BB. 4 sets @ 90% effort10 db g2oh… total reps,

Day 2WOD 190716 A. 5 x 4 back squats + 50 double unders/45sec double under practice… squat every 3minrest to 18:00 on timer, then BB. Complete workload for time… capped @ 12:00… choose a level that will challenge you appropriately!Level I21-15-9power cleans @ 95/65strict ring rowshrpu Level II15-12-9power cleans @ 135/95chest to bar pull-ups… sub=jumping

Day 1WOD 190715 warm-up – Coach’s Choice A. 5 x 4 push press + 8 dumbbell deadlifts @ moderate load… push press every 3minrest to 18:00 on timer, then BB. AMRAP 12:00 @ 90% effort20 box jump overs… nte 24”/20”15 t2b10 (5/5) dumbbell hang clean & jerks… nte 50/35C. post WOD recovery

Day 1WOD 190715 warm-up – Coach’s Choice A. 5 x 4 push press + 8 dumbbell deadlifts @ moderate load… push press every 3minrest to 18:00 on timer, then BB. AMRAP 12:00 @ 90% effort20 box jump overs… nte 24”/20”15 t2b10 (5/5) dumbbell hang clean & jerks… nte 50/35C. post WOD recovery Day 2WOD 190716

Day 5WOD 190712 warm-up – Coach’s Choice A. EMOM 5:003 touch-n-go power cleans… start light, finish heavyrest to 10:00 on timer, then BB. AMRAP 20:00 @ 80% effort15cal row/bike/ski1. 1. 1. – power clean @ 100% of “A”, step over bar @ dots15 burpees over bar1-3 rope climbs… sub = 3-5 floor-to-standing rope climbs +

Day 4Partner WOD 190711 warm-up – Coach’s Choice A. 300 wall balls for time-non wall balling partner must run the sidewalk loop-partners must switch every run until 300 wall balls are completed-wall ball cannot be dropped until 300 reps are completedB. Cash-out = Coach’s Choice

Day 3WOD 190710 warm-up – Coach’s Choice A. 5 x 5 push press + 8 dumbbell deadlifts @ moderate load… push press every 3minrest to 18:00 on timer, then BB. 5 sets @ high intensity… work every 3min… 18:00, 21:00, 24:00, 27:00, 30:008cal/6cal bike sprint9 kb swings… nte 24kg/16kg6 pull-upsC. post WOD cool down –

Day 2WOD 190709 warm-up – Coach’s Choice A. 5 x 400m/350m row @ 90% aerobic effort… row every 3minrest to 18:00 on timer, then BB. AMRAP 5:00bjsd… nte 24”/20”… (box jump test)rest to 25:00 on timer, then CC. AMRAP 5:00clean & jerk… nte 155/105D. post WOD recovery