Day 1
WOD 180827
warm-up – Coach’s Choice
A. Push Press (from racks) – 3. 2. 1. 3. 2. 1.
double unders @ dots (nte 30 reps)… push press @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00
rest to 21:00 on timer, then B
B. Complete workload for time… capped @ 12:00
10 bjsd… nte 30”/24”
20 db g2oh, total reps, alternate arms… nte 50/35
30 ohs – OR – 30 front squats… nte 95/65
20 db hang clean & jerk (10/10)… nte 50/35
10 burpee box jumps… nte 30”/24”
C. post WOD recovery
Day 2
WOD 180828
warm-up – Coach’s Choice
A. Front Squat – 3. 2. 1. 3. 2. 1.
2 turkish get-ups @ dots, total reps, alternated arms… squat @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00
rest to 21:00 on timer, then B
B. (@ 21:00)… 3:00 @ 90% effort
500m/450m row, then:
max rope climbs until time expires… (sub for rope climb is Coach’s Choice)
rest 1min, then C
C. (@ 25:00)… 3:00 @ 90% effort
20cal/17cal Assault Bike, then:
max wall climbs until time expires… (sub for wall climbs is Coach’s Choice)
rest 1min, then D
D. (@ 29:00)… 3:00 @ 90% effort
25 burpees, then:
max bar muscle-ups – OR – pull-ups until time expires
E. post WOD recovery
Day 3
WOD 180829
warm-up – Coach’s Choice
A. 1 set every 5min for 6 total sets… Barbell set up @ 80-90% of 1RM power clean from 180821
(work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)
20 wall balls
5 deadlifts
run the farmer’s carry loop
1. 1. 1 – power cleans… step over barbell @ dots
B. post WOD recovery
Day 4
WOD 180830
warm-up – Coach’s Choice
A. 5:00 @ 90% effort
400m run, then:
burpee box jump overs (24”/20”) until time expires
rest to 7:30 on timer, then B
B. 5:00 @ 90% effort
400m run, then:
10 sdhp (95/65) + 10 t2b until time expires
rest to 15:00 on timer, then C
C. 5:00 @ 90% effort
400m run, then:
3 pull-ups + 6 push-ups + 9 squats until time expires
rest to 22:30, then D
D. 5:00 @ 90% effort
400m run, then:
barbell g2oh until time expires (95/65)
E. post WOD recovery
Day 5
WOD 180831
warm-up – “A”
A. 5 x 10sec bike sprints @ 100% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00
rest ~5min, restart clock for B
B. AMRAP 10:00 @ 80-90% effort
thrusters @ 95/65
execute 5 burpees EMOM… starting @ 0:00
rest 5:00, then C
C. AMRAP 10:00 @ 80-90% effort
max calorie row – OR – bike – OR – ski
D. post WOD recovery
Day 6
WOD 180901
WOD – Coach’s Choice
