Day 1
WOD 200720
warm-up – Coach’s Choice
A. 10. 8. 6. 4. – RFESS (each leg)… execute 20 alternating golfer’s bends @ dots
(10’s @ 0:00, 8’s @ 3:00, 6’s @ 6:00, 4’s @ 9:00)
rest to 12:00 on timer, then B
B. AMRAP 3:00
max reps unbroken db chest press
strict pull-ups/ring rows until time expires
rest to 20:00 on timer, then C
C. Complete workload @ 90% effort… capped @ 10:00
22-16-10
db power snatches… nte 50/35
burpees over db (lateral)
t2b/hanging abs
D. post WOD recovery
Day 2
WOD 200721
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 6 alternating hang clean reverse lunge to press (hcrl2p)
odds – 150m row/ski – OR – 30sec bike
rest to 10:00 on timer, then B
B. EMOM 8:00
evens – 2. 2. 2 – power cleans
odds – 150m row/ski – OR – 30sec bike
rest to 20:00 on timer, then C
C. EMOM 8:00
evens – 15-20 wall balls
odds – 50 double unders/100 singles
D. post WOD recovery
Day 3
WOD 200722
warm-up – Coach’s Choice
A. 10. 8. 6. 4. – back squat… execute 30sec farmer’s hold @ dots
(10’s @ 0:00, 8’s @ 3:00, 6’s @ 6:00, 4’s @ 9:00)
rest to 12:00 on timer, then B
B. AMRAP 5:00
max unbroken reps single arm shoulder to overhead (R)
max unbroken reps single arm shoulder to overhead (L)
max reps bjsd/step-ups until time expires… nte 24”/20”
rest exactly 5min, then C
C. Choose a workload… AMRAP 8:00 @ 90%
Option 1…
50 air squats
20 pull-ups/ring rows
Option 2…
20 pistols
10 muscle-ups (ring or bar)
D. post WOD recovery
Day 4
WOD 200723
Aerobic Repeats + ROMWOD
A. Apparatus is Athlete’s Choice
6 x 3:00 @ 90% effort… rest 2min b/t sets
B. ROMWOD
Day 5
WOD 200724
warm-up – Coach’s Choice
Friday Chipper!
A. Complete workload for time
800m run – OR – 1000m row
60 kb swings… nte 24kg/16kg
50 bjsd… nte 24”/20”
40 overhead lunges… nte 45# (bumper plate)
30 power cleans… nte 135/95
20 burpees over bar
10 shoulder to overhead (100% of power clean barbell)
B. post WOD recovery
Day 6
WOD 200725
WOD – Coach’s Choice
