Day 1
WOD 190520
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:00
4 unbroken power snatches + 20 wall balls
(building bar is appropriate as long as reps remain unbroken)
rest to 18:00 on timer, then B
B. Complete workload for time… partition as desired
3 laps around the building
63 kb swings @ 24kg/16kbg
36 pull-ups
C. post WOD recovery
Day 2
WOD 190521
warm-up – Coach’s Choice
A. 4 sets, each for time… work @ 0:00, 4:00, 8:00, 12:00
60sec max calories – Assault Bike
25 bar-facing burpees
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 90% effort
15 bjsd – 24”/20”
12 shoulder to overhead… nte 115/75
9 t2b
C. post WOD recovery
Day 3
WOD 190522
warm-up – Coach’s Choice
A1. 20 goblet squats… increase load from 190513… rest to top of minute, then A2
A2. 3 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3
rest to 10:00 on timer, the B
B. 3 sets @ 80-90% effort
1 lap around building… sub = 25cal/20cal bike
100 double unders/150 singles
500m row/ski
C. post WOD recovery
Day 4
Partner WOD 190523
warm-up – Coach’s Choice
A. AMRAP 13:00
2 sets… partner ping pong – 5 dumbbell power cleans… nte 50/35 (each hand)… (2 sets of 5 reps each)
3 sets… partner ping pong – 1 rope climb… (3 sets of 1 rep each)… sub for rope climb is coach’s choice
rest to 18:00 on timer, then B
B. AMRAP 13:00
10 unbroken dumbbell shoulder to overhead… nte 50/35 + 5 wall climbs… sub for wall climbs is coach’s choice
you go, I go format… non-working athlete must hold FLR
*shoulder to overhead must be unbroken reps… penalty = 5 burpees each athlete
C. post WOD recovery
Day 5
WOD 190524
warm-up – Coach’s Choice
A. Aerobic Flow Friday… Complete workload @ 80-90% effort… capped @ 35:00
100cal bike
100 air squats
50 kb swings
100 walking lunges
50 push-ups
100 step-ups
100cal row/ski
*Calories must be accomplished in full… all other pieces can be partitioned as desired
B. post WOD recovery
Day 6
WOD 190525
WOD – Coach’s Choice
