Day 1
WOD 210517
Warm-up – Coach’s Choice
A1. 8 RFESS each leg… load is athlete’s choice… rest to top of minute, then A2
A2. Pull-up/ring row cluster – 5. 4 .3. 2. 1 – rest 10sec @ dots… rest to 3:00, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
Rest to 13:00, then B
B. AMRAP 7:00 @ 90% effort
30 double unders/50 singles
15 barbell ground to overhead… nte 75/55
rest 3:00, then C
C. AMRAP 7:00 @ 90% effort
15 bjsd… nte 24”/20”
30 db power snatch… nte 50/35
D. post WOD recovery
Day 2
WOD 210518
Warm-up – Coach’s Choice
A. 1 set every 2:00, x 5
1 squat clean thruster + 3 burpees over bar + 5cal sprint – row/bike/ski… build barbell over 5 sets
(work @ 0:00, 2:00, 4:00, 6:00, 8:00)
Rest to 15:00, then B… reduce barbell to 80% of A
B. 5 sets @ 90% effort… capped @ 15:00
3 power cleans
10 wall balls
5 front squats
10 kb swings… nte 24kg/16kg
7 shoulder to overhead
10 burpees
C. post WOD recovery
Day 3
WOD 210519
Warm-up – Coach’s Choice
Wednesday Chipper!
A. Complete workload @ 90% effort… time cap is Coach’s Choice
100cal row/bike/ski
100 air squats
75 hrpu
50 pull-ups/ring rows
400m run
50 bjsd/step-ups… 24”20”
75 kb sdhp… 24kg/16kg
100 air squats
100 double unders/x2 singles
B. post WOD recovery
Day 4
WOD 210520
Aerobic Repeats + ROMWOD
A. 8 x 90sec row/bike/ski… rest 1:00 b/t sets
(running option – 6 x 400m run… rest 1:00 b/t sets)
B. ROMWOD
Day 5
WOD 210521
Warm-up – Coach’s Choice
A. AMRAP 6:00 @ 90% effort
200m run (sidewalk loop)
9 squat cleans… nte 95/65
12 t2b
Rest 3min, then B
B. AMRAP 6:00 @ 90% effort
12 shoulder to overhead… nte 95/65
9 burpee pull-ups
250m row/ski (500m bike erg)
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
9 thrusters… 95/65
50 double unders/x2 singles
12 med ball step-ups… nte 24”/20”
Rest 3min, then D
D. 2 laps around the building
E. post WOD recovery
Day 6
WOD 210522
WOD – Coach’s Choice
