Day 1
WOD 210719
Warm-up – Coach’s Choice
A. On a 20:00 running clock, complete the workload listed below…
20. 15. 10. 5. – Unbroken Barbell Thrusters
Farmer’s carry + 30sec FLR @ dots… (farmer’s carry from loading dock, go left to curb and back)
@ 20:00 on timer, start B
B. AMRAP 10:00 @ 80-90% effort
5 pull-ups
10 push-ups
15 air squats
20 double unders (50 singles)
C. post WOD recovery
Day 2
WOD 210720
Warm-up – Coach’s Choice
A. 1 set every 5:00, x 5
200m run
10 deadlifts… barbell loads listed below
30 wall balls
(A. continued… barbell loads each set)
Set 1… nte 95/65
Set 2… nte 135/95
Set 3… nte 185/125
Set 4… nte 225/155
Set 5… nte 275/185
B. post WOD recovery
Day 3
WOD 210721
Warm-up – Coach’s Choice
A. EMOM 10:00
Evens – AMRAP 30sec – dual db strict press… load is athlete’s choice
Odds – AMRAP 30sec – strict pulling reps
Rest 5min, then B
B. AMRAP 15:00 @ 80-90% effort… barbells nte 95/65
15cal – apparatus of choice
15 front squats
15 sdhp
15 bjsd/step-ups (24”/20”)
C. post WOD recovery
Day 4
WOD 210722
Aerobic Repeats + ROMWOD
A. 10 x 90sec… rest 1min b/t sets
B. ROMWOD
Day 5
WOD 210723
Warm-up – Coach’s Choice
A. @ 0:00… 3 sets @ 90% effort… workload capped @ 6:00
12 t2b
9 kb swings… nte 24kg/16kg
6 db thrusters… nte 50/35 each hand
B. @ 8:00… 3 sets @ 90% effort… workload capped @ 6:00
12 db power snatches… nte 50/35
9 pull-ups
6 burpees over db (lateral hops)
C. @ 24:00… 3 sets @ 90% effort… workload has no cap
12 goblet lunges (use kb or db from A/B
9 dual db shoulder to overhead… nte 50/35 each hand
6 alternating single arm devil’s press… nte 50/35
D. post WOD recovery
Day 6
WOD 210724
WOD – Coach’s Choice
