Day 1
WOD 200810
Warm-up – Coach’s Choice
A1. 3 barbell thrusters… rest to top of minute, then A2
A2. AMRAP 60sec – strict pulling reps (ring row/pull-ups/muscle-ups)… rest to 3:00, then back to A1, x 4
Rest to 12:00, then B
B. 1:00 – max calories on apparatus of choice
Rest to 18:00, then C
C. AMRAP 14:00 @ 90% effort
Calories from “B”
5/5 db hang clean & jerks… nte 50/35
8 t2b/hkr/ghd sit-ups
D. post WOD recovery
Day 2
WOD 200811
Warm-up – Coach’s Choice
Goal of today’s training is to increase load on the barbell each set, with no failed reps
A. 1 set every 3min for 5 total sets
1 power clean + 1 hang squat clean + 1 clean & jerk
3 burpee pull-ups
30 double unders/50 singles
Start B @ 15:00
B. 1 set every 3min for 5 total sets
1 squat clean
3 burpee pull-ups
30 double unders/50 singles
C. post WOD recovery
Day 3
WOD 200812
Warm-up – Coach’s Choice
A. Complete workload @ 80% effort… barbell nte 75/55
9-7-5
Hang power snatch
Burpees
Bjsd (24”/20”)
Rest to 10:00 on timer, then B
B. Complete workload @ 90% effort… barbells nte 95/65
9-7-5
Burpees
Bjsd (24”/20”)
Hang power snatch
Rest to 20:00 on timer, then C
C. Complete workload @ max effort… barbells nte 115/75
9-7-5
Bjsd (24”/20”)
Hang power snatch
Burpees
D. post WOD recovery
Day 4
WOD 200813
Aerobic Repeats + ROMWOD
A. 4 x 6:00 row/bike… rest 2min b/t sets
Variable stroke rate per minute each set:
20-22-24-24-22-20
Variable RPM per minute each set:
65-60-55-55-60-65
B. ROMWOD
Day 5
WOD 200814
Warm-up – Coach’s Choice
A. Complete workload @ 90% effort… work @ 0:00, 14:00 & 28:00 on timer… goal is for each set to be same time domain… db nte 50/35
12-8-4
Db power snatch
Wall balls
Pull-ups
*execute 30 double unders/50 singles after each completed set
B. post WOD recovery
Day 6
WOD 200815
WOD – Coach’s Choice
