Day 1
WOD 190812
Repeat WOD 160718
warm-up – Coach’s Choice
A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… not for time
20 ohs + 200’ farmers carry + 250m row
15 ohs + 200’ farmer’s carry + 250m row
10 ohs + 200’ farmer’s carry + 250m row
5 ohs + 200’ farmer’s carry + 250m row
rest to 25:00 on timer, then B
B. 5 sets @ 90% effort
200m run
10 burpees to target
30sec FLR
C. post WOD body maintenance
Day 2
WOD 190813
Repeat WOD 160719
Repeat WOD 160412
warm-up – Coach’s Choice
Workloads A thru C are each capped at 5:00
A. Complete descending ladder @ 85-95% effort… barbells not to exceed 135/95
5.4.3.2.1.
thrusters
choose workload @ dots… 2 rope climbs – OR – 6 t2b/k2e/hkr
rest to 8:00 on timer, then B
B. Complete descending ladder @ 85-95% effort… barbell @ 100% of A
5.4.3.2.1.
sdhp
choose workload @ dots… 3 muscle-ups – OR – 7 pull-ups
rest to 16:00, then C
C. Complete descending ladder @ 85-95% effort… barbell @ 100% of A
5.4.3.2.1.
shoulder to overhead
choose workload @ dots… 30 double unders – OR – 8 burpees
rest to 24:00 on timer, then D
D. Complete descending ladder @ 85-95% effort… barbell @ 100% of A
5.4.3.2.1.
power cleans
10 wall balls @ dots
E. post WOD body maintenance
Day 3
WOD 190814
Repeat WOD 160720
warm-up – Coach’s Choice (use “A” for warm-up)
A. 10sec AD sprint @ 100% effort, every 2min for 5 sets… 0:00, 2:00, 4:00, 6:00, 8:00… immediately run 200m after 5th set
rest to 15:00 on timer, then B
B. 4 x 90sec row @ 80-90% aerobic effort, rest 90sec b/t sets
rest to 30:00 on timer, then C
C. 1 set @ 95% effort… barbells not to exceed 75/55
30 g2oh
150 double unders – OR – 50 bjsd (24”/20”)
50 burpees
D. post WOD body maintenance
Day 4
Partner WOD 190815
warm-up – Coach’s Choice
A. Complete workload for time… partition as desired… only one athlete can be working at a time
2000m row
500 double unders/singles
150cal Assault Bike/Ski Erg
100 burpees
B. post WOD recovery
Day 5
WOD 190816
Repeat WOD 160722
warm-up – Coach’s Choice
A. 5 sets @ aerobic flow pace… workload capped @ 10:00… not for time
150m row
4 tgu, total reps, alt arms
10 lunges, total reps, unloaded
rest to 15:00, then B
B. AMRAP 10:00 @ 90% effort
5 pull-ups – OR – 3 muscle-ups (bar or ring)
10 burpee box jump overs… boxes @ 20”
20 double unders – OR – 50 singles
C. post WOD body maintenance
Day 6
WOD 190817
WOD – Coach’s Choice
