Day 1
WOD 190701
warm-up – Coach’s Choice
A. 2. 2. 2. 2. 2. – Turkish Get-ups, execute 20 air squats @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 90% effort
60cal row/ski… bike = 50cal
50 t2b/k2e/hkr
40 wall balls
30 power cleans… nte 135/95
20 muscle-ups… ring or bar… (sub = 25 pull-ups)
C. post WOD recovery
Day 2
WOD 190702
warm-up – Coach’s Choice
A. 6. 4. 2. – CGBP, execute 25 step-ups @ dots… not for time, workload capped @ 10:00
rest to 15:00 on timer, then B
B. 3 sets @ 80-90% effort
run 1 lap around building
15 bjsd… nte 24”/20”
10 heavy db power snatches… nte 75/50
C. post WOD core work – accumulate 5:00 of core holds
Day 3
WOD 190703
Bring-a-Friend
warm-up – Coach’s Choice
A. 6. 4. 2. – Strict/Weighted Pull-ups, 20 walking lunges @ dots… not for time, capped @ 10:00
rest to 15:00 on timer, then B
B. AMRAP 5:00
strict hspu (games standards) – OR – strict press… nte 95/65… (Friends/Beginners… db strict/push press)
rest to 23:00 on timer, then C
C. For time… capped @ 7:00
21-15-9
kb swings… nte 24kg/16kg
t2b/k2e/hkr/abmats
wall balls
D. post WOD recovery
Day 4
Independence Day WOD
190704
warm-up – Athlete’s Choice
Day 5
WOD 190705
warm-up – Coach’s Choice
A1. 30sec row/ski… rest 30sec, then A2
A2. 30sec shuttle run… rest 30sec, then A3
A3. 30sec bike… rest 30sec, then back to A1, x 3
rest to 10:00 on timer, then B
B1. AMRAP 30sec – burpees… rest 30sec, then B2
B2. AMRAP 30sec – double unders/singles… rest 30sec, then B3
B3. AMRAP 30sec – ring rows… rest 30sec, then back to B1, x 3
rest to 25:00 on timer, then C
C. On a running clock… 30sec on, 30sec off of:
row/ski
shuttle run
bike
burpees
double unders/singles
ring rows
D. post WOD recovery
Day 6
WOD 190706
WOD – Coach’s Choice
