Day 1
WOD 190603
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:00
2 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. 50 wall balls for time
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 80% effort
15 kb swings… 24kg/16kg
12 bjsd… 24”/20”
9 burpees
D. post WOD recovery
Day 2
WOD 190604
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 2. 2. 2 – power cleans… nte 165/115… step over bar @ dots
odds – 150m/100m row/ski
@ 10:00 on timer, start B
B. 5:00 – FLR + wall sit… once you drop from the FLR, you must wall sit the remainder of the 5:00
rest to 20:00 on timer, then C
C. EMOM 10:00
evens – 20 push press… 75/55
odds – 50 double unders/30sec singles
D. post WOD recovery
Day 3
WOD 190605
warm-up – Coach’s Choice
A1. 20 goblet squats… increase load from 190528… rest to top of minute, then A2
A2. 1 clean & jerk… rest to 3:00 on timer, then back to A1, x 3
rest to 12:00 on timer, the B
B. 10 sets @ 90% effort… capped @ 20:00
run sidewalk loop… OR… row/ski 250m… OR… bike 10cal/7cal
1 rope climb… sub = Coach’s Choice
C. post WOD recovery
Day 4
Partner WOD 190606
warm-up – Coach’s Choice
A. Complete workload for time…
5000m row/ski
3 pull-ups + 6 push-ups + 9 squats
Rules:
-1 athlete rows, 1 athlete completes the triplet… then switch
-add one round to the triplet after each athlete completes a set
B. post WOD recovery
Day 5
WOD 190607
Repeat WOD 090605
warm-up – Coach’s Choice
A. “Caitlyn”
For Time… barbells nte 95/65
21-15-9
deadlifts
hang power cleans
push press
back squat
bjsd… 24”/20”
*execute 1 lap around building + 50 double unders/singles after each completed set
B. post WOD core work = accumulate 50 reps of abmat/ghd sit-ups
Day 6
WOD 190608
WOD – Coach’s Choice
