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Day 1WOD 190708 warm-up – Coach’s Choice A. 5 x 5 back squats + 50 double unders/45sec double under practice… squat every 3minrest to 18:00 on timer, then BB. EMOM 12:001) 8 dual dumbbell power cleans… nte 50/352) 12-15 burpees3) 12-15 dumbbell push press… nte 50/35C. post WOD recovery

Day 1WOD 190708 warm-up – Coach’s Choice A. 5 x 5 back squats + 50 double unders/45sec double under practice… squat every 3minrest to 18:00 on timer, then BB. EMOM 12:001) 8 dual dumbbell power cleans… nte 50/352) 12-15 burpees3) 12-15 dumbbell push press… nte 50/35C. post WOD recovery Day 2WOD 190709 warm-up – Coach’s

Day 5WOD 190705 warm-up – Coach’s Choice A1. 30sec row/ski… rest 30sec, then A2A2. 30sec shuttle run… rest 30sec, then A3A3. 30sec bike… rest 30sec, then back to A1, x 3rest to 10:00 on timer, then BB1. AMRAP 30sec – burpees… rest 30sec, then B2B2. AMRAP 30sec – double unders/singles… rest 30sec, then B3B3. AMRAP

Day 4Independence Day WOD190704 7am, 8am, 9am, 10am only warm-up – Athlete’s Choice Buy-in… 800m run rest to 6:00 on timer, then… 4 x Tabata Mash-up, rest 2min b/t each mash-up… (barbells nte 95/65)power snatchburpees over bart2bbjsdhang power cleanspush pressAssault Bikedb power snatches… nte 50/35 Cash-out… 800m run        

Day 3WOD 190703Bring-a-Friend warm-up – Coach’s Choice A. 6. 4. 2. – Strict/Weighted Pull-ups, 20 walking lunges @ dots… not for time, capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 5:00 strict hspu (games standards) – OR – strict press… nte 95/65… (Friends/Beginners… db strict/push press)rest to 23:00 on timer, then CC. For time…

Day 2WOD 190702 warm-up – Coach’s Choice A. 6. 4. 2. – CGBP, execute 25 step-ups @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. 3 sets @ 80-90% effortrun 1 lap around building15 bjsd… nte 24”/20”10 heavy db power snatches… nte 75/50C. post WOD core work – accumulate

Day 1WOD 190701 warm-up – Coach’s Choice A. 2. 2. 2. 2. 2. – Turkish Get-ups, execute 20 air squats @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort60cal row/ski… bike = 50cal50 t2b/k2e/hkr40 wall balls30 power cleans… nte 135/9520 muscle-ups… ring or bar… (sub

Day 1WOD 190701 warm-up – Coach’s Choice A. 2. 2. 2. 2. 2. – Turkish Get-ups, execute 20 air squats @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort60cal row/ski… bike = 50cal50 t2b/k2e/hkr40 wall balls30 power cleans… nte 135/9520 muscle-ups… ring or bar… (sub

Day 5WOD 190628 warm-up – Coach’s Choice A. 1 set @ 0:00, 2:30, 5:00, 7:30, 10:00sled sprint + 10 burpees AFAPimmediately after 5th set, go to BB. Farmer’s Carry the sidewalk looprest to 20:00 on timer, then CC. AMRAP 10:00 @ 80-90% effort20 wall balls10 pull-upsD. post WOD recovery

Day 4Partner WOD 190627 warm-up – Coach’s Choice Team “Angie” w/buy-in & cash-outBuy-in… 100cal row/bike/ski100 pull-ups100 push-ups100 sit-ups100 squatsCash-out… 100cal row/bike/ski… must be different than buy-inRules:-only one athlete moving at a time-workload CANNOT BE PARTITIONED AS DESIRED!!-Time Cap = Coach’s Choice