Week of 180604 Preview

Day 1
WOD 180604

warm-up – Coach’s Choice

A1. 1 heavy back squat @ 20X2 tempo… rest to top of minute, then A2
A2. 6 dumbbell strict press… rest to top of minute, then A3
A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 4:00 on timer, then back to A1, x 5… (0:00, 4:00, 8:00, 12:00, 16:00)
rest to 24:00 on timer, then B
B. Complete workload for time @ high intensity
21-15-9
kb swings… 32kg/24kg
burpee box jumps… 24”/20”
C. post WOD recovery

Day 2
WOD 180605

warm-up – Coach’s Choice

A.  3 x 2:00 @ 90% effort… rest 1min b/t sets
20cal/17cal row + max effort wall balls until time expires
rest to 10:00 on timer, then B
B. EMOM 5:00
50 double unders (45sec)
17:00 on timer, then C
C. 3 x 2:00 @ 90% effort… rest 1min b/t sets
20cal/17cal bike + max effort db g2oh (50/35) until time expires
rest to 27:00 on timer, then D
D. EMOM 5:00
50 double unders
E. post WOD recovery

Day 3 
WOD 180606
Bring-a-Friend

warm-up – Coach’s Choice

A1. AMRAP 30sec – strict ring rows… rest 30sec, then A2
A2. AMRAP 30sec – push press… rest 30sec, then A3
A3. AMRAP 30sec – box jump/step-ups… rest 30sec, then A4
A4. AMRAP 30sec – goblet squats… rest 30sec, then back to A1, x 2
@ 8:00… run/row 400m
rest to 15:00 on timer, then B
B1. AMRAP 30sec – kb swings… rest 30sec, then B2
B2. AMRAP 30sec – strict push-ups… rest 30sec, then B3
B3. AMRAP 30sec – goblet lunges… rest 30sec, then B4
B4. AMRAP 30sec – burpees… rest 30sec, then back to B1, x 2
@ 23:00… run/row 400m
C. post WOD recovery

Day 4
WOD 180607

warm-up – Coach’s Choice

A. 16 tgu for time… tough load
rest to 10:00 on timer, then B
B. “Grace”
30 clean & jerks for time… rx’d = 135/95
rest to 20:00 on timer, then C
C. Repeat “A” 
D. post WOD recovery

Day 5
WOD 180608

warm-up – Coach’s Choice

A. AMRAP 8:00 @ 80-90% effort… barbells nte 115/75
7 ohs – OR – 7 front squats
9 burpees over bar (lateral hops)
12 t2b/k2e/hkr/abmats
rest 4min, then B
B. AMRAP 8:00 @ 80-90% effort… dumbbells nte 50/35
12cal/10cal row/bike/ski
8 db hang clean & jerk (4/4)
20 double unders (30sec)
rest 4min, then C
C. AMRAP 8:00 @ 80-90% effort
200m run
5 stone to shoulder
10 pull-ups
D. post WOD recovery

Day 6
WOD 180609

WOD – Coach’s Choice

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