Day 1
WOD 180521
warm-up – Coach’s Choice
A1. 10 strict press… unbroken reps… rest to top of minute, then A2
A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. 10 sets for time… capped @ 20:00
10 wall balls
10 t2b/k2e/hkr/abmats
10 kb swings – 24kg/16kg
C. post WOD recovery
Day 2
WOD 180522
warm-up – Coach’s Choice
A. @ 0:00… 4 x 250m/200m row @ 90% aerobic effort, rest 1min b/t sets
rest to 10:00, then B
B. @ 10:00… EMOM 8:00
evens – 2. 2. 2. power cleans – step over bar @ dots
odds – 50 double unders (45sec attempts/singles)
rest to 20:00, then C
C. @ 20:00… 4 x 250m/200m row @ 90% aerobic effort, rest 1min b/t sets
rest to 30:00, then D
D. @ 30:00… 50 burpees for time!
E. post WOD recovery
Day 3
WOD 180523
warm-up – Coach’s Choice
A. 5. 3. 3. 1. 1. – back squats… 4 tgu @ dots… squat every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)… these are not 1RM attempts, just heavy singles… no failed reps please
rest to 18:00 on timer, then B
B. 3 sets @ 90% effort
200m farmer’s carry
15 barbell g2oh… nte 95/65
15 bjsd… nte 30”
C. post WOD recovery
Day 4
WOD 180524
warm-up – Coach’s Choice
A. 1000m row – OR – 1.5mile Assault Bike
+ 2:00 wall sit
rest to 10:00 on timer, then B
B. AMRAP 7:00 – Ascending Ladder of: wall climbs + ring rows/pull-ups/muscle-ups
1-2-3-4-5-6-7-8-9-10
rest to 20:00 on timer, then C
C. 1000m row – OR – 1.5mile Assault Bike (choose what you didn’t use in “A”)
D. post WOD recovery
Day 5
WOD 180525
warm-up – Coach’s Choice
A. 6 x 10sec Assault Bike sprint… work every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest ~5:00, then B
B. 10 sets for time… capped by end of session if needed
9 dumbbell thrusters… nte 50/35
45 double unders/singles
C. post WOD recovery
Day 6
WOD 180526
WOD – Coach’s Choice
