Day 1
WOD 190708
warm-up – Coach’s Choice
A. 5 x 5 back squats + 50 double unders/45sec double under practice… squat every 3min
rest to 18:00 on timer, then B
B. EMOM 12:00
1) 8 dual dumbbell power cleans… nte 50/35
2) 12-15 burpees
3) 12-15 dumbbell push press… nte 50/35
C. post WOD recovery
Day 2
WOD 190709
warm-up – Coach’s Choice
A. 5 x 400m/350m row @ 90% aerobic effort… row every 3min
rest to 18:00 on timer, then B
B. AMRAP 5:00
bjsd… nte 24”/20”… (box jump test)
rest to 25:00 on timer, then C
C. AMRAP 5:00
clean & jerk… nte 155/105
D. post WOD recovery
Day 3
WOD 190710
warm-up – Coach’s Choice
A. 5 x 5 push press + 8 dumbbell deadlifts @ moderate load… push press every 3min
rest to 18:00 on timer, then B
B. 5 sets @ high intensity… work every 3min… 18:00, 21:00, 24:00, 27:00, 30:00
8cal/6cal bike sprint
9 kb swings… nte 24kg/16kg
6 pull-ups
C. post WOD cool down – 2 laps around building @ 65-75% effort
Day 4
Partner WOD 190711
warm-up – Coach’s Choice
A. 300 wall balls for time
-non wall balling partner must run the sidewalk loop
-partners must switch every run until 300 wall balls are completed
-wall ball cannot be dropped until 300 reps are completed
B. Cash-out = Coach’s Choice
Day 5
WOD 190712
warm-up – Coach’s Choice
A. EMOM 5:00
3 touch-n-go power cleans… start light, finish heavy
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ 80% effort
15cal row/bike/ski
1. 1. 1. – power clean @ 100% of “A”, step over bar @ dots
15 burpees over bar
1-3 rope climbs… sub = 3-5 floor-to-standing rope climbs + 3 k2e on last climb
C. post WOD recovery
Day 6
WOD 190713
WOD – Coach’s Choice
