Day 1
WOD 190805
Repeat WOD 160711
warm-up – Coach’s Choice
A. EMOM 12:00
@ 0:00, 4:00, 8:00 – 5 strict press + 3 push press + 1 push jerk
@ 1:00, 5:00, 9:00 – 15sec of pull-ups + 15sec of rest, x 2
@ 2:00, 6:00, 10:00 – AMRAP 1:00 – air squats
@ 3:00, 7:00, 11:00 – 30sec FLR + 30sec rest
rest to 20:00 on timer, then B
B. 5 sets @ 90% effort
150m row + 10 burpees over erg (lateral hops/steps)
rest 1:00 b/t sets
C. post WOD body maintenance
Day 2
WOD 190806
Repeat WOD 160712
warm-up – Coach’s Choice
A. AMRAP 6:00 @ 80-90% effort
5 kb swings… not to exceed 32kg/24kg
10 wall balls
20 double unders – OR – 50 singles
rest 4:00, then B
B. AMRAP 6:00 @ 80-90% effort
200m sandbag carry
15 ohs – barbells not to exceed 95/65
rest 4:00, then C
C. AMRAP 6:00 @ 80-90% effort… use same barbell as B
5 power cleans
10 front rack lunges, total reps, alt legs
15 t2b/k2e/hkr
rest 4:00, then D
D. AMRAP 6:00 @ 80-90% effort
burpee pull-ups – OR – burpee muscle-ups
E. post WOD body maintenance
Day 3
WOD 190807
Repeat WOD 160713
warm-up – Coach’s Choice
A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00
20 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
15 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
10 thrusters +200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
5 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
rest to 25:00 on timer, then B
B. 50 bjsd/step-ups… w/60sec FLR every 10 reps… boxes not to exceed 30”
C. post WOD body maintenanceWOD 190807
Day 4
Partner WOD 190808
warm-up – Coach’s Choice
A. Partner Row/Burpee Race
90sec – 150m row + max burpees over erg, x 3 each athlete
0:00 – 1:30 – Athlete 1
1:30 – 3:00 – Athlete 2
3:00 – 4:30 – Athlete 1
4:30 – 6:00 – Athlete 2
6:00 – 7:30 – Athlete 1
7:30 – 9:00 – Athlete 2
Score = total burpees
rest to 15:00 on timer, then B
B. 90sec – 10cal bike + max bjsd, x 3 each athlete
15:00 – 16:30 – Athlete 1
16:30 – 18:00 – Athlete 2
18:00 – 19:30 – Athlete 1
19:30 – 21:00 – Athlete 2
21:00 – 22:30 – Athlete 1
22:30 – 24:00 – Athlete 2
Score = total bjsd
C. post WOD body maintenance
Day 5
WOD 190809
Repeat WOD 160715
warm-up – Coach’s Choice
Aerobic Flow Friday!
barbells not to exceed 165/115
A. 10 sets @ aerobic flow pace
1 wall climb
3 power cleans
5 burpees over bar
7 wall balls
200’ run
30sec FLR
B. post WOD body maintenance
Day 6
WOD 190810
WOD – Coach’s Choice
