Day 1
WOD 190729
warm-up – Coach’s Choice
A. 5. 4. 3. 2. 1. – back squats + 50 double unders/45sec double under practice @ dots… squat every 3min
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
15cal row/ski
12 clean to overhead… nte 95/65
9 bjsd… nte 30”/24”
C. post WOD recovery
Day 2
WOD 190730
warm-up – Coach’s Choice
A1. 400m/350m row/ski… rest to 3:00 on timer, then A2
A2. 2 laps – sidewalk loop w/sandbag… rest to 6:00 on timer, then A3
A3. 20cal/15cal bike… rest to 9:00 on timer, then back to A1, x 2… (athletes can start at A1, A2, or A3)
rest to 22:00 on timer, then B
B. For Time
100 burpees to target
C. post WOD recovery
Day 3
WOD 190731
warm-up – Coach’s Choice
A. 5. 4. 3. 2. 1. – push press + 8 dumbbell deadlifts @ dots… push press every 3min
rest to 18:00 on timer, then B
B. For Time… capped @ 12:00
60 db power snatches… nte 50/35
50 wall balls
40 kb swings… nte 24kg/16kg
30 t2b
20 goblet squats w/kb
10 muscle-ups/pull-ups
C. post WOD recovery
Day 4
Partner WOD 190801
warm-up – Coach’s Choice
A. Partner “Randy”
75 power snatches @ 75/55… one barbell per team… one athlete working at a time
no rest b/t A & B
B. 4 lap relay around building… you go, I go for a total of 4 laps
no rest b/t B & C
C. Partner “Fran”… (use the “Randy” barbell)
21-15-9
one athlete executes the thrusters
one athlete executes the pull-ups
no rest b/t C & D
D. Repeat “B”
no rest b/t D & E
E. Repeat “C”… partners switch movements
F. post WOD recovery
Day 5
WOD 190802
Repeat WOD 180809
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 10 db deadlifts
odds – 3 pull-ups + 6 push-ups + 9 squats
rest as needed, then B
B. Choose an apparatus and do some work!
1:00 – max distance/calories
3:00 – rest
2:00 – max distance/calories
2:00 – rest
3:00 – max distance/calories
1:00 – rest
4:00 – max distance/calories
C. post WOD recovery
Day 6
WOD 190803
WOD – Coach’s Choice
