Day 1
WOD 180507
warm-up – Coach’s Choice
A. 6 x 10sec Assault Bike sprints @ 100% effort… work every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest to 16:00 on timer, then B (repeat 180430)
B. 1 set every 2:00 for 8 total sets … building bar is encouraged, but no failed reps… db nte 75/50
(16:00, 18:00, 20:00, 22:00, 24:00, 26:00, 28:00, 30:00)
1 squat clean + 1 hang squat clean + 1 pause front squat + 4 db g2oh + 6 pull-ups
C. post WOD recovery
Day 2
WOD 180508
warm-up – Coach’s Choice
A1. 5 cgbp @ 30X1 tempo… no rest b/t A1 & A2
A2. 30sec heavy farmer’s carry… no rest b/t A2 & A3
A3. 20 walking lunges, total steps, no load… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. 1 set every 3:00 for 3 total sets
10 unbroken dumbbell shoulder to overhead… nte 60/45
3 rope climbs (5 climbs from floor to standing – OR – 10 ring rows)
(15:00, 18:00, 21:00)
rest to 25:00 on timer, then C
C. 800m run @ 80-90% effort
D. post WOD recovery
Day 3
WOD 180509
warm-up – Coach’s Choice
A1. 4 back squats @ 21X1 tempo… no rest b/t A1 & A2
A2. 4 tgu @ moderate load… rest to 3:00, then back to A1, x 5
(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 20:00, then B
B. 3 sets @ 80-90% effort
500m row
12 deadlifts… nte 185/135
21 bjsd @ 20”
C. post WOD recovery
Day 4
WOD 180510
warm-up – Coach’s Choice
A. 8 x 30/30 – row/bike/ski… increased effort over 8 sets
rest ~5min, then B
B. 5 sets @ 80-90% effort
400m run
30 wall balls
20 t2b/k2e/hkr/abmats w/med ball
C. post WOD recovery
Day 5
WOD 180511
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 1 power clean + 2 front rack lunges + 3 shoulder to overhead
odds – 10 burpees over bar (lateral hops)
B. EMOM 10:00
evens – 6 Russian kb swings + 6 goblet squats
odds – 10 bjsd… nte 24”
C. EMOM 10:00
evens – 50 double unders… attempts or singles nte 45sec
odds – 45sec wall sit
D. post WOD recovery
Day 6
WOD 180512
WOD – Coach’s Choice
