Day 1
WOD 210510
Warm-up – Coach’s Choice
A1. Choose a complex that feels good in your belly
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 squat snatch
Rest to top of minute, then A2
A2. Execute workload @ 90% effort
6 db power snatch, total reps, alternate arms… nte 50/35
4 burpees over db, lateral hops
2 high box jumps
Rest to 3:00 on timer, then back to A1, x 4… build complex accordingly… no failed attempts
Rest to 15:00, then B
B. 3 sets @ 90% effort… capped @ 15:00
400m run (sub 500m row/ski, or 1000m bike erg)
21 kb swings… nte 24kg/16kg
12 pull-ups
C. post WOD recovery
Day 2
WOD 210511
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build db accordingly
3 single arm db thruster (R)
25 double unders/50 singles
3 single arm db thruster (L)
25 double unders/50 singles
Immediately after the 5th set, go to B
B. walking lunges around the sidewalk loop + run 1 lap around the sidewalk loop
Rest to 20:00 on timer, then C
C. Complete workload @ 90% effort… capped @ 10:00
21-15-9
Wall balls
T2b
Hrpu
*execute 25 double unders/50 singles after each set (after the 21s, after the 15s, after the 9s)
D. post WOD recovery
Day 3
WOD 210512
Warm-up – Coach’s Choice
A. Tabata Mash-up… kb swings + goblet squats… kb is athlete’s choice
8 sets @ 90% effort
20sec – kb swings, 10sec rest
20sec – goblet squats, 10sec rest
Rest to 10:00 on timer, then B
B. Tabata Mash-up… box jumps/step-ups + burpees… box height is athlete’s choice
8 sets @ 90% effort
20sec – bjsd/step-ups, 10sec rest
20sec – burpees, 10sec rest
Rest to 25:00 on timer, then C
C. AMRAP 5:00 @ testing effort
5 pull-ups
10 push-ups
15 squats
D. post WOD recovery
Day 4
WOD 210513
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Complete workload @ 90% aerobic effort… row/bike erg/ski… athlete’s choice
3 sets of:
1000m, rest 1min
500m, rest 1min
250m, rest 1min
B. ROMWOD
Day 5
WOD 210514
Warm-up – Coach’s Choice
A. AMRAP 12:00 @ 80-90% effort
6 single arm devil’s press, total reps, alternate arms… nte 50/35
12 t2b
24cal row/ski
Rest 5min, then B
B. AMRAP 12:00 @ 80-90% effort
6/6 db hang clean & jerks… nte 50/35
12 reverse lunge wall balls, total reps, alternating legs
24cal row/ski
C. post WOD recovery
Day 6
WOD 210515
WOD – Coach’s Choice
