Day 1
WOD 200824
Warm-up – Coach’s Choice
A. EMOM 20:00… goal is to appropriately increase db load each set (depending on access to db)
1) 6 db power snatches + 4 burpees
2) 12 med ball step-ups
3) 10cal/8cal row/ski
4) 12 med ball cleans
5) 30sec jump rope
Rest 5min, then B
B. AMRAP 5:00… empty the tank
15 wall balls
10 t2b/hkr/sit-ups
C. post WOD recovery
Day 2
WOD 200825
Warm-up – Coach’s Choice
A. On a continuous running clock, use 20:00 to complete the following workload… starting barbell weight not to exceed 75/55… goal is to increase barbell load each set, and keep barbell reps unbroken
20. 15. 10. 5. – shoulder to overhead…
@ dots, execute 50 air squats + 30sec farmer’s carry hold + run 1 lap around building
@ 25:00 on timer, start B
B. Complete workload @ 90% effort
21-15-9
Kb swings… nte 32kg/24kg
Hrpu
Bjsd @ 20”
C. post WOD recovery
Day 3
WOD 200826
Warm-up – Coach’s Choice
A1. Power clean cluster… 3 unbroken reps @ 0:00, 0:15, 0:30, 0:45, 1:00
A2. Pull-up/ring row cluster… 3-5 reps @ 2:00, 2:15, 2:30, 2:45, 3:00
@ 5:00, start B
B1. Power clean cluster… 2 unbroken reps @ 5:00, 5:15, 5:30, 5:45, 6:00
B2. Pull-up/ring row cluster… 3-5 reps @ 7:00, 7:15, 7:30, 7:45, 8:00
@ 10:00 start C
C1. Power clean cluster… 1 rep @ 10:00, 10:15, 10:30, 10:45, 11:00
C2. Pull-up/ring row cluster… 3-5 reps @ 12:00, 12:15, 12:30, 12:45, 13:00
Rest to 20:00, then D
D. 10:00 @ 80% effort
Row/bike/ski for distance
Execute 30sec FLR @ 2:00, 4:00, 6:00, 8:00 10:00
E. post WOD recovery
Day 4
WOD 200827
Aerobic Repeats + ROMWOD
A. 5 x 1:00 row @ 90% aerobic effort, rest 30sec b/t sets, x 2 (3min rest b/t blocks)… on a running clock, set 1 starts @ 0:00, set 2 starts @ 10:00
B. ROMWOD
Day 5
WOD 200828
Warm-up – Coach’s Choice
Friday Chipper!
A. Complete workload for time… capped @ 32:00
250 double unders – OR – 60 step-ups – OR – 50 bjsd… boxes nte 24”/20”
5 deadlifts… nte 225/155
10 burpees over bar
150 double unders – OR – 50 step-ups – OR – 40 bjsd
10 power cleans… nte 175/125
15 burpees over bar
100 double unders – OR – 40 step-ups – OR – 30 bjsd
15 clean & jerks… nte 125/85
20 burpees over bar
50 double unders – OR – 30 step-ups – OR – 20 bjsd
20 thrusters… nte 75/55
25 burpees over bar
Day 6
WOD 200829
WOD – Coach’s Choice
