Day 1
WOD 190610
warm-up – Coach’s Choice
A. 10. 8. 6. – Turkish Get-ups, execute 20 step-ups @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
50 wall balls
run the sidewalk loop w/your wall ball… (if raining, sub for run is 25 burpees)
C. post WOD recovery
Day 2
WOD 190611
warm-up – Coach’s Choice
A. 10. 8. 6. – CGBP, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
10 dual dumbbell clean & jerks… nte 50/35 each hand
10 bjsd… nte 24”/20”
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90%
15 kb swings… nte 24kg/16kg
15 t2b/k2e/hkr/abmats
D. post WOD recovery
Day 3
WOD 190612
warm-up – Coach’s Choice
A. 10. 8. 6. – Strict/Weighted Pull-ups, execute 50 air squats @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. 1 set @ 15:00, 18:00, 21:00, 24:00, 27:00
20sec row/ski sprint
6 barbell g2oh… nte 135/96
C. post WOD recovery
Day 4
Partner WOD 190613
warm-up – Coach’s Choice
A. AMRAP 10:00
bjsd… nte 24”/20”
calories – Assault Bike
-both athletes can be moving at the same time, and switch at any time
-goal is to accumulate as many calories and bjsd as possible as a team
rest 5-6min, then B
B. AMRAP 10:00
barbell thrusters… nte 95/65
burpees
-both athletes can be moving at the same time, and switch at any time
-goal is to accumulate as many thrusters and burpees as possible as a team
C. post WOD recovery
Day 5
WOD 190614
warm-up – Coach’s Choice
A. AMRAP 32:00 @ 75-85% effort
run 1 lap around building
6 unbroken power cleans… load = Athlete’s Choice
farmer’s carry the sidewalk loop
15 ring rows
5. 5. 5. – hrpu, 30sec FLR @ dots
50 double unders/singles
B. post WOD recovery
Day 6
WOD 190615
WOD – Coach’s Choice
