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Day 5WOD 190614 warm-up – Coach’s Choice A. AMRAP 32:00 @ 75-85% effortrun 1 lap around building6 unbroken power cleans… load = Athlete’s Choicefarmer’s carry the sidewalk loop15 ring rows5. 5. 5. – hrpu, 30sec FLR @ dots50 double unders/singlesB. post WOD recovery

Day 4Partner WOD 190613 warm-up – Coach’s Choice A. AMRAP 10:00bjsd… nte 24”/20”calories – Assault Bike-both athletes can be moving at the same time, and switch at any time-goal is to accumulate as many calories and bjsd as possible as a teamrest 5-6min, then BB. AMRAP 10:00barbell thrusters… nte 95/65burpees-both athletes can be moving at

Day 3WOD 190612 warm-up – Coach’s Choice A. 10. 8. 6. – Strict/Weighted Pull-ups, execute 50 air squats @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. 1 set @ 15:00, 18:00, 21:00, 24:00, 27:0020sec row/ski sprint6 barbell g2oh… nte 135/96C. post WOD recovery

Day 2WOD 190611 warm-up – Coach’s Choice A. 10. 8. 6. – CGBP, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 5:00 @ 90% effort10 dual dumbbell clean & jerks… nte 50/35 each hand10 bjsd… nte 24”/20”rest to 25:00 on timer, then CC.

Day 1 WOD 190610 warm-up – Coach’s Choice A. 10. 8. 6. – Turkish Get-ups, execute 20 step-ups @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. 3 sets @ 90% effort50 wall ballsrun the sidewalk loop w/your wall ball… (if raining, sub for run is 25 burpees)C. post WOD

Day 1 WOD 190610 warm-up – Coach’s Choice A. 10. 8. 6. – Turkish Get-ups, execute 20 step-ups @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. 3 sets @ 90% effort50 wall ballsrun the sidewalk loop w/your wall ball… (if raining, sub for run is 25 burpees)C. post WOD

Day 5WOD 190607Repeat WOD 090605 warm-up – Coach’s Choice A. “Caitlyn”For Time… barbells nte 95/6521-15-9deadliftshang power cleanspush pressback squatbjsd… 24”/20”*execute 1 lap around building + 50 double unders/singles after each completed setB. post WOD core work = accumulate 50 reps of abmat/ghd sit-ups

Day 4Partner WOD 190606 warm-up – Coach’s Choice A. Complete workload for time…5000m row/ski3 pull-ups + 6 push-ups + 9 squatsRules:-1 athlete rows, 1 athlete completes the triplet… then switch-add one round to the triplet after each athlete completes a setB. post WOD recovery

Day 3WOD 190605 warm-up – Coach’s Choice A1. 20 goblet squats… increase load from 190528… rest to top of minute, then A2A2. 1 clean & jerk (friends/beginners – 7-10 burpees)… rest to 3:00 on timer, then back to A1, x 3rest to 12:00 on timer, the BB. 10 sets @ 90% effort… capped @ 20:00run

Day 2WOD 190604 warm-up – Coach’s Choice A. EMOM 10:00evens – 2. 2. 2 – power cleans… nte 165/115… step over bar @ dotsodds – 150m/100m row/ski@ 10:00 on timer, start BB. 5:00 – FLR + wall sit… once you drop from the FLR, you must wall sit the remainder of the 5:00rest to 20:00