Day 1
WOD 190624
warm-up – Coach’s Choice
A. 8. 6. 4. – CGBP, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 90% effort
14cal/12cal row/ski
10 dumbbell hang clean & jerk (5/5)… nte 50/35
8 t2b/k2e/hkr/abmats
C. post WOD recovery
Day 2
WOD 190625
warm-up – Coach’s Choice
A. 8. 6. 4. – Strict/Weighted Pull-ups, 50 air squats @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. EMOM 5:00
50 double unders/40sec attempts/singles
rest to 23:00 on timer, then C
C. AMRAP 7:00 @ 85-95% effort
15 barbell g2oh… nte 75/55
3 muscle-ups (bar or ring) – OR – 5 pull-ups
D. post WOD recovery
Day 3
WOD 190626
warm-up – Coach’s Choice
A. 6. 4. 2. – Turkish Get-ups, execute 20 step-ups @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. “Nancy”
5 rounds for time of:
400m run (1 lap around building)
15 ohs @ 95/65… sub for ohs = front squats @ 95/65
C. post WOD recovery
Day 4
WOD 190627
warm-up – Coach’s Choice
Team “Angie” w/buy-in & cash-out
Buy-in… 100cal row/bike/ski
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Cash-out… 100cal row/bike/ski… must be different than buy-in
Rules:
-only one athlete moving at a time
-workload CANNOT BE PARTITIONED AS DESIRED!!
-Time Cap = Coach’s Choice
Day 5
WOD 190628
warm-up – Coach’s Choice
A. 1 set @ 0:00, 2:30, 5:00, 7:30, 10:00
sled sprint + 10 burpees AFAP
immediately after 5th set, go to B
B. Farmer’s Carry the sidewalk loop
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 80-90% effort
20 wall balls
10 pull-ups
D. post WOD recovery
Day 6
WOD 190629
WOD – Coach’s Choice
