Day 1
WOD 200706
warm-up – Coach’s Choice
A1. 8 RFESS each leg… rest 30sec, then A2
A2. 8 dumbbell chest press… rest 30sec, then A3
A3. AMRAP 30sec – strict pull-up/ring row… rest to 4:00 on timer, then back to A1, x 4
(A1 @ 0:00, 4:00, 8:00, 12:00)
rest to 18:00 on timer, then B
B. 3 sets @ 90% effort
500m row/ski – OR – 30cal Assault Bike
12 g2oh… nte 115/75
21 bjsd/step-ups… nte 24”/20”
C. post WOD recovery
Day 2
WOD 200707
warm-up – Coach’s Choice
A. 1 set every 3min, x 5
15 wall balls + 5 unbroken power cleans + 30 double unders/50 singles
(work @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. EMOM 12:00
evens – 7-10 burpees
odds – 10-15 t2b/hanging abs
C. post WOD recovery
Day 3
WOD 200708
warm-up – Coach’s Choice
A1. 8 back squats… rest to top of minute, then A2
A2. 8/8 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. EMOM 10:00
evens – AMRAP 30sec – hrpu
odds – AMRAP 30sec – ring row
start C @ 25:00 on timer
C. AMRAP 5:00 @ 90% effort
10 alternating db hang clean & jerks… nte 50/35
5 pull-ups
D. post WOD recovery
Day 4
@Home WOD 200709
A. 5 sets @ 80-90% effort
400m run + 50 air squats
B. post WOD recovery = 5:00 core holds
Day 5
WOD 200710
warm-up – Coach’s Choice
A. 5 sets @ 90% effort… capped @ 10:00
20 shoulder to overhead… nte 75/55
30 double unders/50 singles
30sec FLR
rest to 15:00 on timer, then B
B. 5 sets @ 90% effort… no time cap
15 kb swings… nte 24kg/16kg
15 burpees
C. post WOD recovery
Day 6
WOD 200711
WOD – Coach’s Choice
