Day 1
WOD 190715
warm-up – Coach’s Choice
A. 5 x 4 push press + 8 dumbbell deadlifts @ moderate load… push press every 3min
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 90% effort
20 box jump overs… nte 24”/20”
15 t2b
10 (5/5) dumbbell hang clean & jerks… nte 50/35
C. post WOD recovery
Day 2
WOD 190716
A. 5 x 4 back squats + 50 double unders/45sec double under practice… squat every 3min
rest to 18:00 on timer, then B
B. Complete workload for time… capped @ 12:00… choose a level that will challenge you appropriately!
Level I
21-15-9
power cleans @ 95/65
strict ring rows
hrpu
Level II
15-12-9
power cleans @ 135/95
chest to bar pull-ups… sub=jumping ctb pull-ups
ring dips
Level III
12-9-6-3
power cleans @ 165/115
ring muscle-ups
C. post WOD recovery
Day 3
WOD 190717
warm-up – Coach’s Choice
A1. 400m/350m row/ski… rest to 3:00 on timer, then A2
A2. 22cal/18cal bike… rest to 6:00 on timer, then back to A1, x 3… (6 total sets… athletes can start @ A1 or A2)
rest to 22:00 on timer, then B
B. 4 sets @ 90% effort
10 db g2oh… total reps, alt arms… nte 50/35
15 burpees over db, lateral hops
20 wall balls
C. post WOD recovery
Day 4
Partner WOD 190718
warm-up – Coach’s Choice
A. Complete workload for time… barbells nte 135/95
3000m row
120 back squats
60 shoulder to overhead
Rules:
-upon 3, 2, 1, Go… the barbell must be elevated and cannot hit the floor until the entire workload is completed
-only one athlete can be accumulating meters and reps at a time… the other athlete must be holding the bar during the row… and obviously resting during the other barbell reps
-barbell can be held in back rack during the row portion
-penalty for dropped barbell = 5 burpees + 5 deadlifts each athlete
B. post WOD recovery
Day 5
WOD 190719
Repeat WOD 180718
warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort
10 sdhp… nte 95/65
10 hrpu
60sec forearm plank
@ 10:00 on the timer, start B
B. Perform walking lunges along the Farmer’s Carry Loop from last Friday
@ 20:00 on the timer, start C
C. 3 sets @ 80-90% effort
10 strict, unbroken dumbbell curl & press
60sec wall sit… loaded with one of your dumbbells in front rack/goblet position
D. post WOD recovery
Day 6
WOD 190720
WOD – Coach’s Choice
