Day 1
WOD 220801
Repeat WOD 210802
Warm-up – Coach’s Choice
A1. 6-8 RFESS each leg (loaded… use the benches)… rest 30sec, then A2
A2. 6-8 push-ups @ 32X2 tempo (loading optional)… rest to 3:00, then back to A1, x 3
@ 10:00, start B
B. 50 pull-ups AFAP in sets of 5 unbroken reps at a time (ctb, chin over bar, or jumping)… immediately upon completion of 50 reps, execute 60sec FLR
Rest to 20:00, then C
C. 3 sets @ 90% effort… 10:00 cap
400m row/ski/bike erg(x2)
1 squat clean
2 front squats
3 shoulder to overhead
6 burpees over bar
Set 1 – barbells nte 95/65
Set 2 – barbells nte 125/85
Set 3 – barbells nte 155/105
D. post WOD recovery
Day 2
WOD 220802
Repeat WOD 210803
Warm-up – Coach’s Choice
A1. 6-8 split stance barbell RDL each leg… rest 30sec, then A2
A2. 6-8 single arm shoulder to overhead each arm… 2sec pause at top + 3sec lowering each rep… rest to 3:00, then back to A1, x 3
Rest additional 3min after 3rd set, then B
B. AMRAP 7:00 @ 90% effort
14 db power snatch (50/35)
7 loaded squats… choices – ohs/front/back… nte 95/65
35 double unders/75 singles
Rest 4min, then C
C. AMRAP 7:00 @ 90% effort
35 double unders/75 singles
7 olympic lifts… choices – squat clean/squat snatch/clean & jerk… nte 95/65
14 single arm devil’s press, total reps, alternating arms (50/35)
D. post WOD recovery
Day 3
WOD 220803
Repeat WOD 210804
Warm-up – Coach’s Choice
A1. 8-10 db chest press… rest 30sec, then A2
A2. 8-10 goblet reverse lunges, total reps, alternating legs… rest to 3:00, then back to A1, x 3
Rest to 10:00, then B
B. AMRAP 20:00 @ aerobic flow pace
Run to curb and back (left out of loading dock)
2 rope climbs*
10 burpees
*sub for rope climbs 10 ring rows + 10 hanging abs
C. post WOD recovery
Day 4
WOD 220804
Repeat WOD 210805
Aerobic Repeats + ROMWOD
A. 4 x 5:00 @ 90% aerobic effort… rest 1min b/t sets
B. ROMWOD
Optional FBB for Open Gym
A1. 8 dual db Z press… rest 30sec, then A2
A2. 8/8 back rack step-up @ 12”-16”… rest 30sec, then A3
A3. AMRAP 30sec – strict pull-ups/ring rows… rest 30sec, then A4
A4. 8/8 suitcase deadlifts… rest 30sec, then A5
A5. 8 dips (ring or bar)… rest 30sec, then A6
A6. AMRAP 30sec – strict toes to rings… rest 2min, then back to A1, x 3
Day 5
WOD 220805
Repeat WOD 210806
Warm-up – Coach’s Choice
Friday Grinder!
A. Complete workload for time… barbells nte 135/95
50cal – apparatus of choice
Then, 3 rounds of:
6 barbell ground to overhead
12 hanging abs
50 double unders/100 singles
Then…
50cal – same apparatus
Then, 3 rounds of:
6 pull-ups… ctb/chin over bar/jumping
12 deadlifts
50 double unders/100 singles
Then…
50cal – same apparatus
B. post WOD recovery
Day 6
WOD 220806
WOD – Coach’s Choice
