Day 1
WOD 180709
warm-up – Coach’s Choice
A. Front Squats – 10. 8. 6. 4.
6 single arm dumbbell push press (each arm) @ dots… squat every 3min
(0:00, 3:00, 6:00. 9:00)
rest to 15:00 on timer, then B
B. 3 sets, each @ 90% effort… 30sec SB each side b/t sets
20 unbroken kb swings… nte 32kg/24kg
20 bjsd… nte 20”
20 t2b/k2e/hkr
C. post WOD recovery
Day 2
WOD 180710
warm-up – Coach’s Choice
A. 5 x 10sec bike sprint @ 100% effort… work every 2min
(0:00, 2:00, 4:00, 6:00, 8:00)
when timer gets to 12:00… start B
B. 1 set every 2min for 10 total sets… last set @ 30:00 on timer
1 clean & jerk
1 strict press
5 high box jumps
C. post WOD recovery
Day 3
WOD 180711
Bring-A-Friend!
warm-up – Coach’s Choice
A. 5 x 20sec shuttle sprints @ 95% effort… sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 15:00 on timer, then B…
Athletes can start @ B1 or B2… all workloads capped @ 1:30… barbells nte 135/95
B1. 10 unbroken shoulder to overhead + 15 pull-ups – OR – 3 rope climbs
(B1 @ 15:00, 21:00, 27:00)
B2. 200m/150m row + 15 burpees over rower
(B2 @ 18:00, 24:00, 30:00)
C. post WOD recovery
Day 4
WOD 180712
warm-up – Coach’s Choice
A1. @ 0:00, 6:00, 12:00… (get one set of each… if you cannot run, repeat a row or bike)
run 400m – OR – row 500m/400m – OR – bike 20cal/17cal
A2. @ 3:00, 9:00, 15:00…
10 db g2oh (50/35) + 20 wall balls
rest to 23:00 on timer, then B
B. AMRAP 7:00
burpees to target!
C. post WOD recovery
Day 5
WOD 180713
warm-up – Coach’s Choice
A. “Cindy”
AMRAP 20:00
5 pull-ups
10 push-ups
15 squats
B. post WOD recovery
Day 6
WOD 180714
WOD – Coach’s Choice
