Day 1
WOD 190513
warm-up – Coach’s Choice
A1. 20 goblet squats… increase load from 190508… rest to top of minute, then A2
A2. 4 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3
rest to 10:00 on timer, the B
B. EMOM 20:00
1) 8-12 bjsd… athlete’s choice
2) 8-12 kb swings… athlete’s choice
3) 8-12 burpees
4) 8-12 deadlifts @ 100% of “A2”
C. post WOD recovery
Day 2
WOD 190514
warm-up – Coach’s Choice
A. 4 x 400m run/row/ski… work @ 0:00, 3:00, 6:00, 9:00
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
50 double unders/singles
5 pull-ups
10 push-ups
rest to 25:00, then C
C. AMRAP 5:00 @ 90% effort
10 pull-ups
5 push-ups
50 double unders/singles
D. post WOD recovery
Day 3
WOD 190515
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:00
5 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 6:00
evens – 40sec kb suitcase carry (R)
odds – 40sec kb suitcase carry (L)
rest to 25:00 on timer, then C
C. AMRAP 5:00
t2b/hanging knee raises
*execute 3 burpees every drop from the bar
((those not hanging… AMRAP 5:00 – 10 abmats + 3 burpees))
D. post WOD recovery
Day 4
Partner WOD 190516
warm-up – Coach’s Choice
Complete workload for time… capped @ 30:00
A1. 1 lap around the building of walking lunges…
Athlete 1 – walking lunges
Athlete 2 – runs around the building until they catch up with their partner, then switch and walking lunges continue from that point… workload is complete when the team completes one lap of lunging
no rest b/t A1 & A2
A2. 200 shoulder to overhead… 95/65
2500m row
Whoever was the last lunge walker, must start on the rower… the last runner must start on the barbell… both athletes working at the same time… partition as desired
no rest b/t A2 & A3
A3. 100 ring rows
Athlete 1 – ring row
Athlete 2 – FLR
partition as desired
B. post WOD recovery
Day 5
WOD 190517
warm-up – Coach’s Choice
Athlete’s can start @ A, B or C
A. @ 0:00…
100 wall balls… time cap is Coach’s Choice
B. @ 10:00…
500m row/ski
40 db snatches (50/35)… time cap is Coach’s Choice
C. @ 20:00…
10 sets for time… time cap is Coach’s Choice
3 pull-ups
6 burpees
9 step-ups (24”/20”)
D. post WOD recovery
Day 6
WOD 190518
WOD – Coach’s Choice
