Day 1
WOD 200615
warm-up – Coach’s Choice
A. 1 set every 2:30, x 5
1 db power snatch + 2 db hang clean reverse lunge to press + 3 single arm db thrusters + 4 db single arm overhead lunges
-execute complex on right, then on left
work @ 0:00, 2:30, 5:00, 7:30, 10:00
rest to 16:00 on timer, then B
B. AMRAP 6:00 @ 90% effort
10 burpee med ball clean wall balls
15 kb/db swings
rest to 25:00 on timer, then C
C. AMRAP 6:00 @ 90% effort
50 double unders/100 singles
20 alternating single arm db sdhp
D. post WOD recovery
OutDoor Equipment Requirements:
-db &/or kb
-med ball
-jump rope
Day 2
WOD 200616
warm-up – Coach’s Choice
A. EMOM 12:00
1) 8-12 single arm row each arm
2) 8-12 bjsd/step-ups
3) 8-12 single arm pp each arm
rest to 16:00 on timer, then B
B. Complete workload @ 80-90% effort
200m run
21 db suitcase deadlifts – Right Side
21 hrpu
21 db suitcase deadlifts – Left Side
400m run
15 db suitcase deadlifts – Right Side
15 hrpu
15 db suitcase deadlifts – Left Side
600m run
9 db suitcase deadlifts – Right Side
9 hrpu
9 db suitcase deadlifts – Left Side
C. post WOD recovery
OutDoor WOD requirements:
-db/kb
-box
-be prepared to run
Day 3
WOD 200617
warm-up – Coach’s Choice
A1. 60sec SB… rest 30sec, then A2
A2. 60sec FLR… rest 30sec, then A3
A3. 60sec SB… rest 30sec, then back to A1, x 2
rest as needed, then B
B. Complete workload for time
24-20-16-12-8-4-2
alternating db hang clean & jerks
wall balls
burpees
C. post WOD recovery
OutDoor WOD Requirements:
-db/kb
-med ball
Day 4
WOD 200618
warm-up – Coach’s Choice
A. AMRAP 2:30 every 5min, x 7
200m run
20 med ball step-ups
kb swings until time expires
work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00
B. post WOD recovery
OutDoor WOD Requirements:
-med ball
-box
-be prepared to run
Day 5
WOD 200619
warm-up – Coach’s Choice
A. AMRAP 3:00 @ 90% effort
6 alternating db hang clean reverse lunge to press
9 burpees
rest 3min, then B
B. AMRAP 3:00 @ 90% effort
20 double unders/50 singles
7/7 single arm db shoulder to overhead
rest 3min, then C
C. AMRAP 3:00 @ 90% effort
12 med ball squats
9 med ball no push-up, no jump burpees
rest 5min, then Repeat A, B, C… same format
D. post WOD recovery
OutDoor WOD Requirements:
-db/kb
-jump rope
-med ball
Day 6
WOD 200620
WOD – Coach’s Choice
