Day 1
WOD 220523
Warm-up – Coach’s Choice
A. EMOM 10:00
1 squat clean + 3 pull-ups
Rest 5min, then B
B. ½ of Pete’s Dream WOD
5 rounds @ 90% effort
400m run
20 wall balls
10 hang power snatch… nte 95/65
C. post WOD recovery
Day 2
WOD 220524
Warm-up – Coach’s Choice
A1. 10sec Assault Bike Sprint… rest to 2:00, then A2
A2. 10sec Shuttle Sprints… rest to 4:00, then back to A1, x 3
Rest to 15:00, then B
B1. AMRAP 30sec – dual db shoulder to overhead… load is athlete’s choice… rest to top of minute, then B2
B2. AMRAP 30se – strict pull-ups/ring rows… rest to top of minute, then B3
B3. 30sec FLR… rest to top of minute, then back to B1, x 3
Rest 2min, then C
C. AMRAP 5:00 @ 90% effort
6 burpees
30 double unders/50 singles
D. post WOD recovery
Day 3
WOD 220525
Warm-up – Coach’s Choice
A1. 3 unbroken power cleans + 5 high box jumps… rest to top of minute, then A2
A2. 4 db power snatches + 5 high box jumps… rest to 3:00, then back to A1, x 5
Rest additional 3min after 5th set, then B
Reduce barbell & dumbbell loads to 50% of heaviest lifts from A1 & A2
B. AMRAP 12:00 @ 80-90% effort
50 bjsd… nte 24”/20”
40 db power snatch
30 t2b
20 power cleans
10 wall climbs
C. post WOD recovery
Day 4
WOD 220526
Aerobic Repeats + ROMWOD
A. 3 x 6:00 @ 90% aerobic effort… rest 3min b/t sets
B. ROMWOD
Day 5
WOD 220527
Warm-up – Coach’s Choice
A. AMRAP 6:00 @ 80-90% effort
12 wall balls
10 alternating db hang clean & jerks… 50/35
8 burpees
Rest 3min, then B
B. AMRAP 6:00 @ 80-90% effort
8 alternating single arm devil’s press
10 ring rows
12 goblet lunges
Rest 3min, then C
C. Repeat A
Rest 3min, then D
D. Repeat B
E. post WOD recovery
Day 6
WOD 220528
WOD – Coach’s Choice
(Murph?)
