Day 1
WOD 190826
Repeat WOD 170102
warm-up – Coach’s Choice
A1. 50 air squats, rest 30sec then A2
A2. 25 hrpu, rest 30sec then A3
A3. 10 single arm row each arm, no rest b/t arms, rest 1min then back to A1, x 3
rest to 20:00 on timer, then B
B. AMRAP 5:00 @ 80-90% effort… barbells not to exceed 95/65
10 sdhp
10 dips
rest 1min, then C
C. AMRAP 5:00 @ 80-90% effort
10 shoulder to overhead
5, 10, OR 15 double unders (50 singles)
D. post WOD body maintenance
Day 2
WOD 190827
Repeat WOD 170103
warm-up – Coach’s Choice
A1. wall ball cluster – 9. 9. 9. rest 10sec @ dots, then A2
A2. power clean cluster @ 60% of 1RM – 2. 2. 2. rest 10sec @ dots, then A3
A3. bjsd cluster (24”/20”) – 5. 5. 5, rest 10sec @ dots… rest 2min after 3rd set then back to A1, x 3
rest to 20:00 on timer, then B
B. 1 set @ high intensity… capped @ 11:00
1500m row
27 wall balls
6 power cleans @ 100% of A2
15 bjsd – 24”/20”
C. post WOD body maintenance
Day 3
WOD 190828
Repeat WOD 170104
warm-up – Coach’s Choice
A. EMOM 8:00
evens – farmer’s carry down & back, then burpees to top of minute
odds – overhead plate carry down & back, then overhead lunges until top of minute
B. EMOM 8:00
evens – bear crawl down & back, then Russian kb swings to top of minute
odds – suitcase carry down (L) & back (R), then air squats to top of minute
rest to 22:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 7min… barbells not to exceed 135/95
15 deadlifts
15 t2b/k2e/hkr
60 double unders (60sec attempts or x3 singles)
D. post WOD body maintenance
Day 4
Partner WOD 190829
Repeat WOD 160804
warm-up – Coach’s Choice
A. 10 sets (5 sets each athlete) @ 80-90% effort… barbells not to exceed 135/95… you go, I go
15 deadlifts
15 hrpu
rest 5min upon completion of last set, then B
B. 10 sets (5 sets each athlete) @ 80-90% effort… barbells not to exceed 135/95… you go, I go
5 shoulder to overhead
3 rope ascents – OR – 7 burpee pull-ups
rest 5min upon completion of last set, then C
C. 1000m row (500m each athlete) @ 90% aerobic effort
D. post WOD body maintenance
Day 5
WOD 190830
Repeat WOD 170106
warm-up – Coach’s Choice
A. 10:00 of sled work… Athlete’s Choice
when timer hits 15:00, start B (repeat 160209)
B. 5 sets @ 80% effort
1:00 burpees to target… rest 1min b/t sets
work @ 15:00, 17:00, 19:00, 21:00, 23:00
when timer hits 30:00, start C (repeate 160209)
C. 1 set… empty the tank
27 calorie row
21 burpees over rower
15 thrusters… barbells not to exceed 95/65
9 t2b/k2e/hkr
D. post WOD body maintenance
Day 6
WOD 190831
WOD – Coach’s Choice
