Day 1
Hero WOD 180528
warm-up – Coach’s Choice
“Gary J. Buro”
Complete workload for time:
200m sandbag carry
34 bar-facing burpees
60 wall balls
50 kb swings… not to exceed 32kg/24kg
40 ground to overhead… not to exceed 95/65
34 bar-facing burpees
200m sandbag carry
Day 2
WOD 180529
warm-up – Coach’s Choice
A1. 8 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 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
9 barbell thrusters… nte 115/75
12 t2b/k2e/hkr/abmats
15 bjsd… nte 24”
C. post WOD recovery
Day 3
WOD 180530
warm-up – Coach’s Choice
A. 5 x AMRAP 1:00 – burpee to target @ 90% aerobic effort, rest 1:00 b/t sets
rest to 12:00 on timer, then B
B. 5 x AMRAP 1:00 – db g2oh (50/35) @ 90% aerobic effort, rest 1:00 b/t sets
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ max effort
highest number of burpees from “A”
highest number of db g2oh from “B”
D. post WOD recovery
Day 4
WOD 180531
warm-up – Coach’s Choice
A1. 1 heavy back squat @ 21X1 tempo… no rest b/t A1 & A2
A2. Choose an activity you love, or mix and match…
1:00 – row/bike/ski – OR – 200m run
rest to 3:00 on timer, then back to A1, x 5
(squat @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 20:00 on timer, then B
B. Pick a Challenge… all capped @ 10:00
2000m row/ski
300 double unders
150 kb swings @ 24kg/16kg
150 wall balls
30 muscle-ups
20 rope climbs
C. post WOD recovery
Day 5
WOD 180601
warm-up – Coach’s Choice
A1. 10sec Assault Bike Sprint… no rest b/t A1 & A2
A2. heavy sled drag, one direction… rest to 3:00 on timer, then back to A1, x 5
(spin the bike @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. Workload capped @ 12:00
100 hrpu
200m run
100 abmat sit-ups
200m run
100 air squats
200m run
C. post WOD recovery
Day 6
WOD 180602
WOD – Coach’s Choice
