Day 1
WOD 200817
Warm-up – Coach’s Choice
A. 1 set every 5min, x 5… goal is to increase barbell load each set
1 squat clean
2 front squats
3 push jerks
6 burpees over bar
12cal row/bike/ski
Rest to 25:00 on timer, then B
B. AMRAP 5:00
Clean & jerks @ 100% of last set of “A”
C. post WOD recovery
Day 2
WOD 200818
Warm-up – Coach’s Choice
A. 20 unbroken wall balls every 90sec, x 5
Rest to 8:00 on timer, then B
B. EMOM 5:00
50 double unders/100 singles
Rest to 15:00 on timer, then C
C. 20 unbroken db power snatches (50/35) every 90se, x 5
Rest to 25:00 on timer, then D
D. AMRAP 5:00
20 wall balls
50 double unders/100 singles
20 db power snatch (50/35)
E. post WOD recovery
Day 3
WOD 200819
Warm-up – Coach’s Choice
After warming up, use the rest of the training session to complete workload
A. Not for time
21. 18. 15. 12. 9. 6. 3. 1.
Deadlifts – starting weight nte 185/125… goal is to increase load each set
@ dots – 10 med ball step-ups + 8 pull-ups/ring rows – OR – 4 muscle-ups + 200m run
B. post WOD recovery
Day 4
WOD 200820
Aerobic Repeats + ROMWOD
A1. 90sec – test your 90% aerobic effort… rest 90sec, then A2
A2. 90sec – retest your 90% aerobic effort… rest = math!
Take average of both efforts, and set up B
B. 8 x average distance of A’s… rest 90sec b/t sets
C. ROMWOD
Day 5
WOD 200821
Warm-up – Coach’s Choice
A. Farmer’s carry 1 lap around building… (if raining, do A1)
(A1. EMOM 6:00 – farmer’s carry hold on evens… overhead plate hold on odds)
Rest to 10:00 on timer, then B
B. For time
60cal row
50 t2b/hkr/abmat or ghd sit-up
40 wall ball
30 power cleans… nte 135
25 pull-ups – OR – 15 muscle-ups
200 double unders/400 singles
C. post WOD recovery
Day 6
WOD 200822
WOD – Coach’s Choice
