Day 1
WOD 180514
warm-up – Coach’s Choice
A1. 3 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 15:00, then B
B. AMRAP 5:00 @ 90% effort
burpee box jumps
rest to 25:00, then C
C. AMRAP 5:00 @ 90% effort
12 deadlifts
9 hang power cleans
6 shoulder to overhead
barbells nte 135/95
D. post WOD recovery
Day 2
WOD 180515
warm-up – Coach’s Choice
A. 5 x 10sec Assault Bike sprint + 30sec static overhead barbell hold… nte 135/95… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest ~ 5min, then B
B. Complete workload for time @ 85-95% effort
*21*15*9*
wall balls
pull-ups
*400m run
C. post WOD recovery
Day 3
WOD 180516
warm-up – Coach’s Choice
A. 1 set every 90sec for 6 total sets… (choose a complex you love)
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 pause ohs
(work @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30)
rest to 10:00 on timer, the B
B. AMRAP 5:00 @ high intensity
1 squat clean – OR – 1 squat snatch @ 100% of A
3 burpees over bar (lateral hops)
5 bjsd… nte 24”
rest to 20:00, then C
C. 10 sets @ 80-90% effort… capped @ 10:00
5 t2b/k2e/hkr
10 kb swings… nte 16kg
15 double unders
D. post WOD recovery
Day 4
WOD 180517
warm-up – Coach’s Choice
A. 2000m Ski Erg relay… individual efforts nte 200m
rest as needed, then B
B. 3 sets @ 80-90% effort… capped @ 20:00
400m run
500m row
30 hrpu
50 air squats
C. post WOD recovery
Day 5
WOD 180518
warm-up – Coach’s Choice
A. EMOM 5:00
3 unbroken power cleans… build bar each set
rest to 8:00, then B
B. AMRAP 20:00 @ aerobic flow pace
10cal row/bike/ski
1 power clean @ 100% of A
10 overhead lunges, total reps, alternate legs – 45/25
30sec heavy farmer’s carry hold
C. post WOD recovery
Day 6
WOD 180519
WOD – Coach’s Choice
