Day 1
WOD 190506
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:00
6 unbroken power snatches + 20 wall balls
(building bar is appropriate as long as reps remain unbroken)
rest to 15:00 on timer, then B
B. EMOM 5:00
7-10 burpees
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ high intensity
3 pull-ups
6 bjsd… 24”/20”
9 deadlifts @ 100% of “A”
D. post WOD recovery
Day 2
WOD 190507
warm-up – Coach’s Choice
A1. 20 dumbbell step-ups (2 risers or 4 bumpers)… load w/dbs… athlete’s choice… no rest b/t A1 & A2
A2. 25cal – row/bike/ski… no rest b/t A2 & A3
A3. 60sec FLR… rest to 5:00 on timer, then back to A1, x 4
(A1 @ 0:00, 5:00, 10:00, 15:00)
rest to 22:00 on timer, then B
B. EMOM 10:00
evens – 6/6 db hang clean & jerks… 50/35
odds – 50 double unders/100 singles
C. post WOD recovery
Day 3
WOD 190508
warm-up – Coach’s Choice
A1. 20 goblet squats… increase load from 190429… rest to top of minute, then A2
A2. 5 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3
rest to 10:00 on timer, the B
B. Complete workload @ 80-90% effort… 20:00 cap
800m run
60 kb sdhp… nte 32kg/24kg
50 burpees
40 db power snatches… nte 50/35
30 overhead lunges (use one of your dumbbells)
20 ring rows
10 power cleans @ 100% of “A1”
C. post WOD recovery
Day 4
Partner WOD 190509
warm-up – Coach’s Choice
Same sex teams… 35/15
Unisex teams… 25
*bumper plates cannot be dropped… 5 burpee penalty each athlete
Complete workload as a chipper (NOT partition as desired)… break up reps however you want… non-working athlete must hold bumper plate… how you hold it is up to you… no cheating please!
150 kb swings (24kg/16kg)
100 wall balls
50 pull-ups – OR – 25 rope climbs
(if time allows, cash-out is Coach’s Choice!)
Day 5
WOD 190510
warm-up – Coach’s Choice
A1. 20sec bike sprint… rest to 2:30, then A2
A2. 20sec row sprint… rest to 5:00, then back to A1, x 5
(working @ 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00, 17:30, 20:00, 22:30)
rest to 28:00 on timer, then B
B. AMRAP 5:00 @ max effort
3 t2b
5 db thrusters… 50/35
7 burpees
C. post WOD recovery
Day 6
WOD 190511
WOD – Coach’s Choice
