Day 1
WOD 180625
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… (work @ 0:00, 3:00, 6:00, 9:00, 12:00)
4 tgu @ tough load
6 RFESS each leg @ 30X1 tempo… load = athlete’s choice
rest to 15:00 on timer, then B
B. 1 set every 2min for 5 total sets… (work @ 15:00, 17:00, 19:00, 21:00, 23:00)
1 clean & jerk
3 strict press
rest to 25:00 on timer, then C
C. AMRAP 5:00
10 hrpu
10 deadlifts @ 100% of “B”
D. post WOD recovery
Day 2
WOD 180626
warm-up – Coach’s Choice
A1. 8 front squats… rest to top of minute, then A2
A2. 8 dumbbell chest press… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest 5:00 after set 4 of A2… then B
B. AMRAP 14:00 @ 80-90% effort
60cal row
50 t2b
40 wall ball
30 power cleans… nte 135/95
20 muscle-ups
C. post WOD recovery
Day 3
WOD 180627
warm-up – Coach’s Choice
A. 4 x 400m run @ 90% aerobic effort… rest 1:00 b/t sets
rest to 15:00 on timer, then B
B. AMRAP 6:00 @ 90% effort
12 pull-ups – OR – 6 muscle-ups
12 pistols – OR – 20 air squats
rest 4min, then C
C. AMRAP 6:00 @ max effort
9 kb swings… nte 24kg/16kg
9 burpee box jumps… nte 24”/20”
D. post WOD recovery
Day 4
WOD 180628
warm-up – Coach’s Choice
A. 6 x 10sec bike sprint @ 100% effort… sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest 5min after 6th sprint, then B
B. 7 rounds for time of:
10 med ball cleans
10 burpees
rest exactly 1min in FLR after 7th set, then…
100cal row/bike/ski for time
C. post WOD recovery
Day 5
WOD 180629
warm-up – Coach’s Choice
A. “Kelly”
5 rounds for time of:
400m run
30 wall balls
30 bjsd… 24”/20”
B. post WOD recovery
Day 6
WOD 180630
WOD – Coach’s Choice
