Day 1
WOD 180813
warm-up – Coach’s Choice
A. 15 x 2 unbroken power cleans
2. 2. 2. 2. 2. – all sets @ 67% of 3RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:00
2. 2. 2. 2. 2. – all sets @ 75-85% of 3RM… 10 wall balls @ dots… clean @ 10:00, 12:00, 14:00, 16:00, 18:00
2. 2. 2. 2. 2. – build bar to 2RM… 15 wall balls @ dots… clean @ 20:00, 23:00, 26:00, 29:00, 32:00
B. post WOD recovery
Day 2
WOD 180814
warm-up – Coach’s Choice
A. Push Press (from racks) – 4. 4. 4. 4. 4.
30sec heavy farmer’s carry hold @ dots… push press @ 0:00, 2:30, 5:00, 7:30, 10:00
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 15:00
run 400m
15 burpee pull-ups
10 t2b
C. post WOD recovery
Day 3
WOD 180815
warm-up – Coach’s Choice
A. Front Squats – 3. 3. 3. 3. 3.
4 db g2oh @ dots… squat @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 1 set every 3min for 5 total sets… work @ 95% effort
(18:00, 21:00, 24:00, 27:00, 30:00)
7cal/5cal bike sprint
9 pull-ups/jpu/ring row
6 bjsd… nte 24”
C. post WOD recovery
Day 4
WOD 180816
warm-up – Coach’s Choice
Aerobic Flow THURSDAY!!
Choose an apparatus and get some work done!
A. 30:00 @ 80% effort… max distance row/bike/ski
@ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00
12 deadlifts + 9 hang power cleans + 6 shoulder to overhead
barbells nte 135/95
B. post WOD recovery
Day 5
WOD 180817
warm-up – Coach’s Choice
Benchmark Friday!!
A. “Barbara”
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
rest precisely 3min b/t sets
B. post WOD recovery
Day 6
WOD 180818
WOD – Coach’s Choice
