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Day 5WOD 220812Repeat WOD 210813 Warm-up – Coach’s Choice A. Tabata Mash-up20sec – Russian kb swings (athlete’s choice), rest 10sec20sec – bjsd/step-ups, rest 10secX 8Rest 5min after mash-up, then BB. “The Chief”5 x AMRAP 3:00… rest 1min b/t AMRAPs3 power cleans… nte 135/956 push-ups9 squatsC. post WOD recovery

Day 4WOD 220811Repeat WOD 210812Aerobic Repeats + ROMWOD A. 150cal/100cal row/ski/bike erg… 45sec FLR every 15cal/10cal… cap is Coach’s Choice… no drag calories allowed!B. ROMWOD Optional FBB for Open GymA1. 8 dumbbell chest supported row… rest 30sec, then A2A2. 6 banded deadlifts… rest 30sec, then A3A3. 20 ghd sit-ups… rest 90sec, then back to A1,

Day 3WOD 220810Repeat WOD 210811 Warm-up – Coach’s Choice A1. 12 ring push-ups* (feet on box)… rest to top of minute, then A2A2. 3 rope climbs/6 floor to standing… no rest, then A3A3. 20 air squats + 20 lunges + 10 squat jumps… rest to 5:00, then back to A1, x 3Rest to 20:00, then

Day 2WOD 220809Repeat WOD 210810 Warm-up – Coach’s Choice A1. 8 dual dumbbell step-ups each leg… working leg is static on the box (2 risers or 4 bumpers)… rest 30sec, then A2A2. 8 dual dumbbell bent over row… no rest, then A3A3. 30sec side bridge each side… rest to 4:00, then back to A1, x

Day 1WOD 220808Repeat WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every

Rest Day Week of 220808 Preview Happy Birthday Ethan!!! 

Day 6WOD 220806 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 220805Repeat WOD 210806 Warm-up – Coach’s Choice Friday Grinder!A. Complete workload for time… barbells nte 135/9550cal – apparatus of choiceThen, 3 rounds of:6 barbell ground to overhead12 hanging abs50 double unders/100 singlesThen…50cal – same apparatusThen, 3 rounds of:6 pull-ups… ctb/chin over bar/jumping12 deadlifts50 double unders/100 singlesThen…50cal – same apparatusB. post WOD recovery

Day 4WOD 220804Repeat WOD 210805Aerobic Repeats + ROMWOD A. 4 x 5:00 @ 90% aerobic effort… rest 1min b/t setsB. ROMWOD Optional FBB for Open GymA1. 8 dual db Z press… rest 30sec, then A2A2. 8/8 back rack step-up @ 12”-16”… rest 30sec, then A3A3. AMRAP 30sec – strict pull-ups/ring rows… rest 30sec, then A4A4.

Day 3WOD 220803Repeat WOD 210804 Warm-up – Coach’s Choice A1. 8-10 db chest press… rest 30sec, then A2A2. 8-10 goblet reverse lunges, total reps, alternating legs… rest to 3:00, then back to A1, x 3Rest to 10:00, then BB. AMRAP 20:00 @ aerobic flow paceRun to curb and back (left out of loading dock)2 rope