Day 1
Hero WOD 190527
warm-up – Coach’s Choice
“Gary J. Buro”
Complete workload for time:
200m sandbag carry
34 bar-facing burpees
60 wall balls
50 kb swings… not to exceed 32kg/24kg
40 ground to overhead… not to exceed 95/65
34 bar-facing burpees
200m sandbag carry
Day 2
WOD 190528
warm-up – Coach’s Choice
A1. 20 goblet squats… increase load from 190522… rest to top of minute, then A2
A2. 2 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3
rest to 12:00 on timer, the B
B. 5 sets @ 90% effort
21 sdhp… nte 95/65
7 ring muscle-ups… OR… 15 pull-ups
C. post WOD core activity… accumulate 30-50 reps of abmat/ghd sit-ups
Day 3
WOD 190529
warm-up – Coach’s Choice
A. 5 x 1 lap sidewalk loop + 20 step-ups (24”/20”)… work @ 0:00, 3:30, 7:00, 10:30, 14:00
rest to 20:00 on timer, then B
B. EMOM 12:00
evens – 12-15cal row/ski
odds – 12-15 t2b
C. post WOD recovery
Day 4
Partner WOD 190530
warm-up – Coach’s Choice
“A” is individual work… “B” is partner WOD
A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:00
3 unbroken power snatches + 20 wall balls
(building bar is appropriate as long as reps remain unbroken)
rest to 20:00 on timer, then B
B. AMRAP 10:00… you go, I go format
30 double unders/singles
9 barbell g2oh… nte 75/55
*only 1 athlete working at time… one barbell per team
**resting partner must execute 20 air squats
C. post WOD recovery
Day 5
WOD 190531
Repeat WOD 180601
warm-up – Coach’s Choice
A1. 10sec Assault Bike Sprint… no rest b/t A1 & A2
A2. heavy sled drag, one direction… rest to 3:00 on timer, then back to A1, x 5
(spin the bike @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. Workload capped @ 12:00
100 hrpu
200m run
100 abmat sit-ups
200m run
100 air squats
200m run
C. post WOD recovery
Day 6
WOD 190601
WOD – Coach’s Choice
