Day 1
WOD 210621
Warm-up – Coach’s Choice
A. 1 set of complex every 2min, x 5… build as you go
5 power cleans + 3 front squats + 1 push jerk
Rest 5min after 5th set, then B
(pull-ups options: c2b, chin over bar, jumping)
(bjsd options: 30”, 24”, 20”, med ball step-ups)
B. 3 sets @ 90% effort… capped @ 3:00
2 thrusters… barbell @ 80% of “A”
6 pull-ups
8 bjsd
Rest 3min, then C
C. 3 sets @ 90% effort… capped @ 3:00
2 thrusters… barbell @ 85% of “A”
6 pull-ups
8 bjsd
Rest 3min, then D
D. 3 sets @ 90% effort… no cap
2 thrusters… barbell @ 90% of “A”
6 pull-ups
8 bjsd
E. post WOD recovery
Day 2
WOD 210622
Warm-up – Coach’s Choice
A1. Farmer’s carry the front sidewalk loop (200m)… rest to 5:00 on timer, then A2
A2. 3 x 90sec of work, 90sec of rest
Work = 150m/135m row + max burpees over rower until time expires… rest 3:30 after 3rd set of work, then B1
B1. 400m sandbag/med ball carry… rest to 5:00 on timer, then B2
B2. 3 x 90sec work, 90sec of rest
Work = sprint to curb and back (left out of loading dock) + wall balls until time expires… no rest b/t 3rd set of B2 & C
C. Cash-out = Farmer’s carry the loop again!
D. post WOD recovery
Day 3
WOD 210623
Warm-up – Coach’s Choice
A. EMOM 8:00
Evens – hang power snatch cluster – 5. 4. 3. – step over bar @ dots… nte 75/55
Odds – 1-2 rope climbs (sub = x 2, floor to standing + 2 k2e)
Rest to 10:00, then B
B. EMOM 8:00
Evens – 1 deadlift + 1 power clean + 1 front squat + 1 push jerk (build bar each set)
Odds – AMRAP 30sec – hanging abs
Rest to 20:00, then C
C. EMOM 10:00
1 squat clean thruster @ 100% of “B” + 1 rope climb
D. post WOD recovery
Day 4
WOD 210624
Aerobic Repeats + ROMWOD
A. Complete workload @ 90% aerobic effort… modality is athlete’s choice
5:00 work… rest 2:00
3:00 work… rest 1:00
1:00 work… rest 30sec
3:00 work… rest 1:00
5:00 work… finished
B. ROMWOD
Day 5
WOD 210625
Warm-up – Coach’s Choice
A. Complete workload for time… aerobic flow pace… barbells nte 95/65
2 laps around building – OR – 50cal/40cal Assault Bike
30 front squats
20 shoulder to overhead
12 pull-ups – OR – 7 bar muscle-ups
150 double unders/300 singles
12 pull-ups – OR – 7 bar muscle-ups
20 shoulder to overhead
30 back squats
2 laps around the building – OR – 50cal/40cal Assault Bike
B. post WOD recovery
Day 6
WOD 210626
WOD – Coach’s Choice
