Day 1
WOD 210503
Warm-up – Coach’s Choice
A. 5. 5. 5. 5. – Barbell Strict Press (no racks)
6 renegade rows @ dots… loading is athlete’s choice
Strict press + dots every 3min
Rest to 15:00, then B
B. 5 sets @ 90% effort… 15:00 cap
200m run (sidewalk loop)
30 wall balls
30sec FLR
C. post WOD recovery
Day 2
WOD 210304
Warm-up – Coach’s Choice
A. EMOM 3:00
6 unbroken hang power cleans… build over 3 sets
Rest to 5:00, then B
B. Execute workload @ high intensity… barbell @ 100% of A
6 hang power cleans + 50 air squats
6 hang power cleans + 50 lunges
6 hang power cleans + 50 step-ups
Rest to 15:00, then C
C. EMOM 3:00
6 unbroken hang power snatch… build bar over 3 sets
Rest to 20:00, then D
D. Execute workload @ high intensity… barbell @ 100% of C
6 hang power snatches + 50 air squats
6 hang power snatches + 50 lunges
6 hang power snatches + 50 step-ups
E. post WOD recovery
Day 3
WOD 210305
Warm-up – Coach’s Choice
A. @ 0:00… work @ 90% effort
21 deadlifts… nte 225/155
150 double unders – OR – 50 bjsd (24”/20”)
9 pushing reps… hrpu/box dips/ring dips
B. @ 8:00… work @ 90% effort
15 deadlifts… nte 275/185
100 double unders – OR – 30 bjsd
15 pushing reps
C. @ 16:00… work @ 90% effort
9 deadlifts… nte 315/205
50 double unders – OR – 15 bjsd
21 pushing reps
D. @ 24:00… work @ testing effort
50 t2b for time
*3 burpees every drop from the bar
E. post WOD recovery
Day 4
WOD 210506
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. On a 22:00 running clock, execute the following workload as an AMRAP @ 90% repeatable aerobic effort
400m run + 500m row + 2:00 rest
B. ROMWOD
Day 5
WOD 210507
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5
20 Russian kb swings (kb is athlete’s choice)
10 burpees
1 rope climb (x2 floor to standing)
Rest to 18:00, then B
B. 1 set every 3min, x 5
12 pull-ups
10 goblet squats w/kb from A
30sec FLR
C. post WOD recovery
Day 6
WOD 210508
WOD – Coach’s Choice
