Day 1
WOD 200803
Warm-up – Coach’s Choice
A1. 6 TGU, total reps, alternate arms… rest 30sec, then A2
A2. 8 renegade row (push-up + row(L) + row(R))… rest 30sec, then A3
A3. 10 goblet squats… back to A1 @ 5:00, x 3
Rest to 18-20 on the timer, then B
B. 3 sets @ 90% effort
500m row/ski – OR – 25cal bike
12 alternating db hang clean & jerks… nte 50/35
24 wall balls
30sec FLR
C. post WOD recovery
Day 2
WOD 200804
Warm-up – Coach’s Choice
A. AMRAP 5:00 @ 80-90% effort
12 kb swings… nte 32kg/24kg
9 burpees
6 t2b/hkr/ghd sit-ups
Rest 3min, then B
B. AMRAP 5:00 @ 80-90% effort
Row/ski/bike for calories
Rest 3min, then C
C. AMRAP 5:00 @ 80-90% effort
12 db thrusters… nte 50/35
9 burpees
6 t2b/hkr/ghd sit-ups
Rest 3min, then D
D. AMRAP 5:00 @ 80-90% effort
Row/ski/bike for calories
E. post WOD recovery
Day 3
WOD 200805
Warm-up – Coach’s Choice
A. Complete workload @ 80% effort, not for time… increase barbell load each set
10 shoulder to overhead
50 double unders/100 singles
12 ring row
30sec FLR
8 shoulder to overhead
50 double unders/100 singles
14 ring row
45sec FLR
6 shoulder to overhead
50 double unders/100 singles
16 ring rows
60sec FLR
4 shoulder to overhead
50 double unders/100 singles
18 ring rows
75sec FLR
2 shoulder to overhead
50 double unders/100 singles
20 ring rows
90sec FLR
No rest b/t A & B
B. 2 laps around building for time
C. post WOD recovery
Day 4
WOD 200806
Aerobic Repeats + ROMWOD
A. Complete all row segments @ 90% aerobic effort
1:00 row max meters
Rest 30sec
2:00 row max meters
Rest 1min
3:00 row max meters
Rest 2min
4:00 row max meters
Rest 3min
5:00 row max meters
B. ROMWOD
Day 5
WOD 200807
Warm-up – Coach’s Choice
A. EMOM Friday!!
EMOM 32:00… goal is to increase barbell load as you go!… pull-up segment should be chest to bar/kipping/jumping… no ring rows today
1) 12-15 wall balls
2) 3 clean & jerks
3) 5-7 pull-ups – OR – 3-5 muscle-ups (ring or bar)
4) 8 bjsd… box height is athlete’s choice
B. post WOD recovery
Day 6
WOD 200808
WOD – Coach’s Choice
