Day 1
WOD 200713
warm-up – Coach’s Choice
A1. 6 back squats… rest to top of minute, then A2
A2. 6/6 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. AMRAP 5:00 @ 90% effort
30 burpees
50 wall balls
no rest b/t B & C
C. 3:00 on apparatus of choice @ Z1
rest 2:00, then D
D. AMRAP 5:00 @ 95% effort
30 burpees
50 wall balls
(goal is to match or beat “B”)
E. post WOD recovery
Day 2
WOD 200714
warm-up – Coach’s Choice
A. 1 set every 3min, x 3
5/5 split stance barbell RDL
8 goblet reverse lunges
30sec FLR
(work @ 0:00, 3:00, 6:00)
rest to 10:00, then B
B. EMOM 12:00
evens – 15cal/12cal row
odds – 15/12 t2b/hanging abs
(if you miss a round, subtract 1cal/1 rep and keep working)
C. post WOD recovery
Day 3
WOD 200715
warm-up – Coach’s Choice
A1. 6 RFESS each leg… rest 30sec, then A2
A2. 6 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. AMRAP 14:00 @ 80-90% effort
15 bjsd… 24”/20”
12 shoulder to overhead… nte 115/75
9 burpee pull-ups
C. post WOD recovery
Day 4
WOD 200716
Row/Ski + ROMWOD
A. 8 x 90sec row/ski… rest 1:00 b/t sets
B. ROMWOD
Day 5
WOD 200717
warm-up – Coach’s Choice
A. 1 set every 3min, x 5
4 unbroken power cleans + 20 double unders/40 singles + 20 wall balls
(work @ 0:00, 3:00, 6:00, 9:00, 12:00)
B. immediately after completing 5th set, execute farmer’s carry around the sidewalk loop
C. immediately after completing farmer’s carry loop…
60 bar-facing burpees
30 pull-ups/ring rows – OR – 15 muscle-ups (athlete’s choice)
time cap = end of class
D. post WOD recovery
Day 6
WOD 200718
WOD – Coach’s Choice
