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Day 3WOD 190626 warm-up – Coach’s Choice A. 6. 4. 2.  – Turkish Get-ups, execute 20 step-ups @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. “Nancy”5 rounds for time of:400m run (1 lap around building)15 ohs @ 95/65… sub for ohs = front squats @ 95/65C. post WOD […]

Day 2WOD 190625 warm-up – Coach’s Choice A. 8. 6. 4. – Strict/Weighted Pull-ups, 50 air squats @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. EMOM 5:0050 double unders/40sec attempts/singlesrest to 23:00 on timer, then CC. AMRAP 7:00 @ 85-95% effort15 barbell g2oh… nte 75/553 muscle-ups (bar or

Day 1WOD 190624 warm-up – Coach’s Choice A. 8. 6. 4. – CGBP, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort14cal/12cal row/ski10 dumbbell hang clean & jerk (5/5)… nte 50/358 t2b/k2e/hkr/abmatsC. post WOD recovery

Day 1WOD 190624 warm-up – Coach’s Choice A. 8. 6. 4. – CGBP, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort14cal/12cal row/ski10 dumbbell hang clean & jerk (5/5)… nte 50/358 t2b/k2e/hkr/abmatsC. post WOD recovery Day 2WOD 190625 warm-up –

Day 5WOD 190621 warm-up – Coach’s Choice A. EMOM 5:003 touch-n-go squat cleans – OR – 3 touch-n-go squat snatches… start light, finish heavy if appropriaterest to 10:00 on timer, then BB. Complete workload @ 75-85% effort… not for time1. 2. 3. 4. 5. 4. 3. 2. 1.squat clean – OR – squat snatch @

Day 4Partner WOD 190620 warm-up – Coach’s Choice Team “Eva”5 rounds of:800m run… (2 laps around building)30 kb swings… 32kg/24kg30 pull-upsRules:-teams must run together… (if someone cannot run, that athlete must row/bike/ski until their partner returns from run)-team must complete a total of 30 kb swings and 30 pull-ups for each round to be complete-both

Day 3WOD 190619 warm-up – Coach’s Choice A. 9. 7. 5. – CGBP, execute 20 step-ups @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. 1 set @ 15:00, 19:00, 23:00, 27:00400m/350m row/ski7 dual dumbbell hang power cleans… nte 50/355 t2b/k2e/hkr/abmatsC. post WOD recovery

Day 2WOD 190618 warm-up – Coach’s Choice A. 8. 6. 4.  – Turkish Get-ups, execute 50 air squats @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. 5 sets @ 90% effortrun the sidewalk loop… (if raining, sub for run is 15cal bike – OR – 20cal row)20 shoulder

Day 1WOD 190617 warm-up – Coach’s Choice A. 9. 7. 5. – Strict/Weighted Pull-ups, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. Complete workload @ 90% effort24-18-12-6dumbbell power snatches… nte 50/35wall ballsburpees C. post WOD recovery

Day 1WOD 190617 warm-up – Coach’s Choice A. 9. 7. 5. – Strict/Weighted Pull-ups, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. Complete workload @ 90% effort24-18-12-6dumbbell power snatches… nte 50/35wall ballsburpees C. post WOD recovery Day 2WOD 190618 warm-up – Coach’s Choice A. 8.