Day 1
WOD 190617
warm-up – Coach’s Choice
A. 9. 7. 5. – Strict/Weighted Pull-ups, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. Complete workload @ 90% effort
24-18-12-6
dumbbell power snatches… nte 50/35
wall balls
burpees
C. post WOD recovery
Day 2
WOD 190618
warm-up – Coach’s Choice
A. 8. 6. 4. – Turkish Get-ups, execute 50 air squats @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. 5 sets @ 90% effort
run the sidewalk loop… (if raining, sub for run is 15cal bike – OR – 20cal row)
20 shoulder to overhead… nte 75/55
65 double unders/singles
C. post WOD recovery
Day 3
WOD 190619
warm-up – Coach’s Choice
A. 9. 7. 5. – CGBP, execute 20 step-ups @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. 1 set @ 15:00, 19:00, 23:00, 27:00
400m/350m row/ski
7 dual dumbbell hang power cleans… nte 50/35
5 t2b/k2e/hkr/abmats
C. post WOD recovery
Day 4
Partner WOD 190620
warm-up – Coach’s Choice
Team “Eva”
5 rounds of:
800m run… (2 laps around building)
30 kb swings… 32kg/24kg
30 pull-ups
Rules:
-teams must run together… (if someone cannot run, that athlete must row/bike/ski until their partner returns from run)
-team must complete a total of 30 kb swings and 30 pull-ups for each round to be complete
-both athletes can be working at the same time for the 30, 30
-Time Cap = Coach’s Choice
Day 5
WOD 190621
warm-up – Coach’s Choice
A. EMOM 5:00
3 touch-n-go squat cleans – OR – 3 touch-n-go squat snatches… start light, finish heavy if appropriate
rest to 10:00 on timer, then B
B. Complete workload @ 75-85% effort… not for time
1. 2. 3. 4. 5. 4. 3. 2. 1.
squat clean – OR – squat snatch @ 100% of “A”
rope climb
10 bjsd @ dots… nte 24”/20”
C. post WOD recovery
Day 6
WOD 190622
WOD – Coach’s Choice
