Day 1
WOD 190722
warm-up – Coach’s Choice
A. 5 x sidewalk loop run + 10-15 burpees… work every 3min (sub for run if raining = 10-15cal bike, athletes can start at bike or burpee to keep things moving)
rest to 18:00 on timer, then B
B. Complete workload for time… capped @ 12:00
15 – 12 – 9 – 6 – 3
heavy kb swings
bjsd @ 24”/20”
t2b
*30 double unders/50 singles after each completed set
C. post WOD recovery
Day 2
WOD 190723
warm-up – Coach’s Choice
A. 5 x 3 push press + 8 dumbbell deadlifts @ moderate load… push press every 3min
rest to 16:00 or 17:00 on timer, then B
B. Complete workload for total reps
5:00 – tgu… nte 50/35
4:00 – wall climbs (hrpu)
3:00 – air squats
2:00 – muscle-ups (pull-ups/ring rows)
1:00 – FLR
C. post WOD recovery
Day 3
WOD 190724
warm-up – Coach’s Choice
A. 5 x 3 back squats + 50 double unders/45sec double under practice… squat every 3min
rest to 18:00 on timer, then B
B. Complete workload for max calories… you have 12:00 to get the work done… if you miss the cap in the cash-out, your score is 0!!
Buy-in – 2:00 max calorie row/bike/ski
Then… 3 sets of:
15 hang power snatch… nte 75/55
15 wall balls
Cash-out – 2:00 max calorie row/bike/ski
C. post WOD recovery
Day 4
Partner WOD 190725
warm-up – Coach’s Choice
A. Partner “Annie”
50-40-30-20-10
double unders
sit-ups
-one athlete does all of the jump rope reps, the other does all of the sit-ups… only one athlete working at a time
No Rest b/t A & B
B. Partner “Jackie”
1000m row… sit-up athlete goes first for 500m, then jump rope athlete goes for 500m
50 empty barbell thrusters… sit-up athlete goes first for 25 reps, then jump rope athlete goes for 25 reps
30 pull-ups… sit-up athlete goes first for 15 reps, then jump rope athlete goes for 15 reps
No Rest b/t B & C
C. Partner “Grace”
30 clean & jerks @ 135/95… one athlete working at a time… one barbell per team… break up reps any way you want!
D. post WOD recovery
Day 5
WOD 190726
Repeat WOD 180720
warm-up – Coach’s Choice
A1. 8cal/6cal bike sprint… rest to 2:00 on timer, then A2
A2. 3 shuttle sprints (down & back = 1)… rest to 4:00 on timer, then back to A1, x 3
rest as needed, then B
B. Complete 1 set @ high intensity
10 ring muscle-ups – OR – 20 pull-ups
25 thrusters… nte 75/55
1000m row – OR – 800m run
25 thrusters
10 ring muscle-ups – OR – 20 pull-ups
C. post WOD recovery
Day 6
WOD 190727
WOD – Coach’s Choice
