Day 1
WOD 180820
warm-up – Coach’s Choice
A. Front Squat – 3. 2. 1. 3. 2. 1.
8 bjsd @ dots… nte 30”… squat @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00
(this is a wave load… second set of 3, 2, 1 should be heavier than first)
rest to 21:00 on timer, then B
B. EMOM 12:00
@ 21:00, 25:00, 29:00 – 15 kb swings… nte 32kg/24kg
@ 22:00, 26:00, 30:00 – 15 t2b/k2e/hkr/abmats
@ 23:00, 27:00, 31:00 – 15 goblet squats
@ 24:00, 28:00, 32:00 – 15 hrpu
C. post WOD recovery
Day 2
WOD 180821
warm-up – Coach’s Choice
A. 15 x 1 power clean
1. 1. 1. 1. 1. – all sets @ 70% of 2RM… 15 wall balls @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:00
1. 1. 1. 1. 1. – all sets @ 80% of 2RM… 15 wall balls @ dots… clean @ 10:00, 12:00, 14:00, 16:00, 18:00
1. 1. 1. 1. 1. – build bar to 1 RM… 15 wall balls @ dots… clean @ 20:00, 23:00, 26:00, 29:00, 32:00
B. post WOD recovery
Day 3
WOD 180822
warm-up – Coach’s Choice
A. Push Press (from racks) – 3. 2. 1. 3. 2. 1.
1:00 moderate row/bike/ski @ dots… push press @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00
(this is a wave load… second set of 3, 2, 1 should be heavier than first)
rest to 21:00 on timer, then B
B. AMRAP 10:00 @ 90% effort
30 double unders… nte 1:00 attempts
15 barbell g2oh… nte 75/55
C. post WOD recovery
Day 4
WOD 180823
warm-up – Coach’s Choice
Aerobic Flow Thursday!
A. 5 sets @ 80-85% effort… workload capped @ 30:00
400m/350m row
20 medball overhead lunges (20/14)
400m run
60sec FLR
(larger classes can share a training station… follow leader)
B. post WOD recovery
Day 5
WOD 180824
warm-up – Coach’s Choice
A. 5 x 10sec bike sprints @ 100% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00
rest ~5:00, then B
B. For time
buy-in – 30 wall balls
5 rounds:
5 squat snatch (95/65)
10 chest to bar pull-ups (Men)/chin over bar pull-ups (Women)
cash-out – 30 burpees
(This WOD is called “junk yard dog”, and it’s from a November 2010 competition at CrossFit OTG)
((Modifications… keep reps/rounds the same, but scale the weight or adjust barbell movements to squat cleans and pulling reps within your skill set))
Day 6
WOD 180825
WOD – Coach’s Choice
