Day 1
WOD 200629
warm-up – Coach’s Choice
A1. 10 back squats… rest to top of minute, then A2
A2. 10/10 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 13:00 on timer, then B
B. 5 sets @ 80-90% effort… capped @ 17:00
20cal/17cal row
12 wall balls
8 t2b/hanging abs
4 pull-ups
C. post WOD recovery
Day 2
WOD 200630
warm-up – Coach’s Choice
A. 1 set every 5min, x 4
10cal row/bike/ski
10 med ball step-ups… nte 24”/20”
20 unbroken kb swings… nte 24kg/16kg
work @ 0:00, 5:00, 10:00, 15:00
rest to 24:00 on timer, then B
B. EMOM 8:00
evens – 2. 2. 2. – power cleans… load is athlete’s choice
odds – 50 double unders/100 singles
C. post WOD recovery
Day 3
WOD 200701
warm-up – Coach’s Choice
A1. 10 RFESS each leg… rest 30sec, then A2
A2. 10 dumbbell chest press… rest 30sec, then A3
A3. AMRAP 30sec – strict pull-ups/ring row… rest to 4:30 on timer, then back to A1, x 3
(A1 @ 0:00, 4:30, 9:00)
rest to 16:00 on timer, then B
B. AMRAP 14:00 @ 80-90% effort… barbells nte 135/95
9 deadlifts
3 bar-facing burpees
6 hang power cleans
6 bfb
3 sh2oh
9 bfb
C. post WOD recovery
Day 4
@Home WOD 200702
A. Work @ aerobic flow pace
30:00 run
@ 0:00, 15:00, 30:00… execute 50 air squats
B. post WOD recovery = 5:00 core holds
Day 5
WOD 200703
A. 1 set every 3min, x 3
AMRAP 90sec
30sec – row/bike/ski
30sec – med ball squats
30sec – deadlift hold… nte 95/65
R1work @ 0:00, 3:00, 6:00
rest to 12:00, then B
B. 1 set every 3min, x 3
AMRAP 90sec
30sec – overhead barbell hold… nte 95/65
30sec – med ball squats
30sec – row/bike/ski
work @ 12:00, 15:00, 18:00
rest to 24:00, then C
C. @ 24:00 & 30:00 – repeat “A” workload… @ 27:00 & 33:00 – repeat “B” workload
D. post WOD recovery
Day 6
WOD 200704
warm-up – Coach’s Choice
WOD – Coach’s Choice
