Day 1
WOD 180618
warm-up – Coach’s Choice
(front squats should be around 55-60% of 1RM from 180613, or previous 1RM)
A1. 10 front squats… rest to top of minute, then A2
A2. 30sec farmer’s carry hold + 30sec FLR… 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. 50 burpee box jumps (24”/20”) or 5:00… whichever happens first
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort
15 hang squat cleans… nte 75/55
15 pull-ups
50 double unders… nte 45sec of attempts/singles
D. post WOD recovery
Day 2
WOD 180619
warm-up – Coach’s Choice
A. 1 set every 3min for total of 5 sets… work @ 0:00, 3:00, 6:00, 9:00, 12:00
2 power cleans + 1 push press/jerk
4 strict press
8 deadlifts
(barbell weight dictated by 4 strict press)
rest to 20:00 on timer, then B
B. Complete workload for time @ 85-95% effort… 10:00 cap
21-18-15-12-9-6-3
hrpu
kb swings… nte 24kg/16kg
air squats
C. post WOD recovery
Day 3
WOD 180620
warm-up – Coach’s Choice
A. 5 x 10sec bike sprint @ 100% effort, sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 15:00 on timer, then B
B. 3 sets @ 80-90% effort
500/450m row/ski – OR – 25/20cal bike
400m run
15 burpees
C. post WOD recovery
Day 4
WOD 180621
warm-up – Coach’s Choice
A1. AMRAP 30sec – row for meters… rest 30sec, then A2
A2. AMRAP 30sec – air squats… rest 30sec, then back to A1, x 4… goal is to increase effort each set
rest to 10:00 on timer, then B
B. 5 x 200m run… run every 2:00
(B @ 10:00, 12:00, 14:00, 16:00, 18:00)
rest to 25:00 on timer, then C
C. PVC “Fran”… 5:00 cap
21-15-9
pvc thrusters
pull-ups
D. post WOD recovery
Day 5
WOD 180622
warm-up – Coach’s Choice
A. 10 sets @ aerobic flow pace
12/10cal row/bike/ski
9 wall balls
7 t2b
5 power cleans… nte 155/105
3 shoulder to overhead w/power clean barbell
1 rope climb (3 climbs from floor to standing)
B. post WOD recovery
Day 6
WOD 180623
WOD – Coach’s Choice
