Day 1
Hero WOD 220530
warm-up – Coach’s Choice
A. “Gary J. Buro”
Complete workload for time:
200m sandbag carry
34 bar-facing burpees
60 wall balls
50 kb swings… not to exceed 32kg/24kg
40 ground to overhead… not to exceed 95/65
34 bar-facing burpees
200m sandbag carry
B. post WOD recovery
Day 2
WOD 220531
Warm-up – Coach’s Choice
A1. 5 barbell thrusters… rest to top of minute, then A2
A2. 2 turkish get-ups… rest to top of minute, then A3
A3. AMRAP 30sec – strict toes to bar/rings – OR – ghd sit-ups… rest 90sec, then back to A1, x 4
Rest 3:30 after 4th set, then B
B. AMRAP 5:00 @ 90% effort
9 sdhp… nte 75/55
12 bjsd… nte 24”/20”
Rest 3min, then C
C. AMRAP 5:00 @ 90% effort
12 front rack lunges… nte 75/55
9 burpee box jump over… nte 24”/20”
D. post WOD recovery
Day 3
WOD 220601
Warm-up – Coach’s Choice
A. 1 set every 3min, x 10… build barbell accordingly
3 clean & jerks
3-5 wall climbs
25 double unders/50 singles
B. post WOD recovery
Day 4
WOD 220602
Aerobic Repeats + ROMWOD
A. 5 x 4:00 @ 90% aerobic effort… rest 2min b/t sets
B. ROMWOD
Day 5
WOD 220603
Warm-up – Coach’s Choice
A. “Kelly”
5 rounds for time of:
400m
30 wall balls
30 bjsd @ 24”
B. post WOD recovery
Day 6
WOD 220604
WOD – Coach’s Choice
