Day 1
WOD 180723
warm-up – Coach’s Choice
A. 1 set every 2:30 for 4 total sets… (0:00, 2:30, 5:00, 7:30)
1 power clean + 8 push press + 60sec FLR… (focus is on 8 push press… build bar each set)
rest to 14:00 on timer, then B
B. 5 sets @ 90% effort
250m/200m row
20 overhead lunges, total reps, alternate legs (not walking)… nte 45# bumper plate
50 double unders (45sec attempts/singles)
10 pull-ups
30sec wall sit
C. post WOD recovery
Day 2
WOD 180724
warm-up – Coach’s Choice
A. 6 x 5 unbroken power cleans
set 1 @ 75% of 6RM, then build bar each set
perform 15 wall balls after each set of power cleans
work @ 0:00, 2:30, 5:00, 7:30, 10:00, 12:30
rest to 20:00 on timer, then B
B. 3 sets @ 80-90% effort
400m run
15 sdhp… nte 115/75
10 burpee box jumps… nte 24”
C. post WOD recovery
Day 3
WOD 180725
warm-up – Coach’s Choice
A. Front Squats – 7. 5. 3. 1.
6 db g2oh @ dots… squat every 2:30
(0:00, 2:30, 5:00, 7:30)
@ 10:00 on timer, start B
B. EMOM 10:00
evens – AMRAP 30sec… strict pull-ups/ring rows
odds – AMRAP 30sec… strict dips/push-ups
rest to 25:00 on timer, then C
C. 5:00 workload… for max effort reps
1000m row – OR – 1.5mile bike, then
max reps of db thrusters until time expires… nte 40/25
D. post WOD recovery
Day 4
WOD 180726
warm-up – Coach’s Choice
A1. 60sec SB… rest 30sec, then A2
A2. 60sec FLR… rest 30sec, then A3
A3. 60sec SB… rest 30sec, then A4
A4. 60sec FLR… rest 30sec, then B
B. EMOM 5:00
50 double unders – OR – 40sec attempts/singles
rest to 15:00 on timer, then C
C. “Helen”
3 rounds for time of:
400m run
21 kb swings – 24kg/16kg
12 pull-ups
D. post WOD recovery
Day 5
WOD 180727
Repeat WOD 180420
warm-up – Coach’s Choice
A. 100 wall balls for time
rest to 10:00 on timer, then B
B. 1 set for time… barbells nte 95/65
500m row
30 clean to overhead
rest to 20:00 on timer, then C
C. 40 burpee box jumps for time… 24”/20”
D. post WOD recovery
Day 6
WOD 180728
WOD – Coach’s Choice
