Day 1
WOD 180806
warm-up – Coach’s Choice
A. Front Squats – 4. 4. 4. 4. 4.
5 single arm db push press each arm @ dots… squat every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. AMRAP 3:00 @ 90% effort
5 clean & jerk… nte 115/75
7 t2b/k2e/hkr/abmats
9 bjsd… nte 24”
rest to 24:00 on timer, then C
C. AMRAP 3:00 @ 90% effort
5 bjsd
7 clean & jerk
9 t2b
rest to 30:00 on timer, then D
D. AMRAP 3:00 @ 90% effort
5 t2b
7 bjsd
9 clean & jerk
E. post WOD recovery
Day 2
WOD 180807
warm-up – Coach’s Choice
A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)
1 power clean + 5 push press + 60sec FLR… (focus is on 5 push press… build bar each set)
rest to 15:00 on timer, then B
B. EMOM 5:00
50 double unders – OR – 10 burpees
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ high intensity
10 pull-ups – OR – 5 muscle-ups
20 air squats – OR – 10 pistols
D. post WOD recovery
Day 3
WOD 180808
warm-up – Coach’s Choice
A. 10 x 3 unbroken power cleans
3. 3. 3. 3. 3. – all 5 sets @ 75-85% of 4RM… 10 wall balls @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:00
3. 3. 3. 3. 3. – build bar to 3RM… 15 wall balls @ dots… clean @ 10:00, 12:30, 15:00, 17:30, 20:00
rest to 25:00 on timer, then B
B. 1 set every 3min for 3 total sets (work @ 25:00, 28:00, 31:00)
150m row + 10 db g2oh + 5 burpees over db (lateral hops)… dbs nte 50/35
C. post WOD recovery
Day 4
WOD 180809
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 10 db deadlifts
odds – 3 pull-ups + 6 push-ups + 9 squats
rest as needed, then B
B. Choose an apparatus and do some work!
1:00 – max distance/calories
3:00 – rest
2:00 – max distance/calories
2:00 – rest
3:00 – max distance/calories
1:00 – rest
4:00 – max distance/calories
C. post WOD recovery
Day 5
WOD 180810
warm-up – Coach’s Choice
Aerobic Flow Friday
A. 1 set @ 80-90% effort
400m run
30 sdhp… nte 95/65
15 burpee box jumps
400m run
30 kb swings… nte 24kg/16kg
15 burpee pull-ups
400m run
30 thrusters
15 burpees over bar (lateral hops/steps)
B. post WOD recovery
Day 6
WOD 180811
WOD – Coach’s Choice
