Day 1
WOD 220905
Warm-up – Coach’s Choice
A. For Time 40:00 Cap
15mu/c2b/pu in unbroken sets of 3 or 5
15 stone to shoulder
400m run
15 t2b in UB sets of 3 or 5
15 stone squats
400m run
20 burpees
10mu/c2b/pu in UB sets of 2, 5, or 10
10 stone to shoulder
200m run
10 t2b in UB sets of 2, 5, or 10
10 stone squats
200m run
20 burpees
NOTES: labor intensive
Day 2
WOD 220906
Warm-up – Coach’s Choice
A1. 6-8 CGBP rest to 1:30 then A2
A2. 6-8 dual db deadlifts, rest :30 then A3
A3. 6-8 squat jumps for height, to a target, rest to 4:00 then A1 x 3
Rest an additional 3:00
B. AMRAP 12:00
6 box jump overs 24/20
5/5 DB power clean nte 55/40
5/5 DB sh2oh
3 wall climbs
C. Immediately at 12:00 400m recovery jog
NOTES: A1 and 2 build each round to a challenging, no fail, weight. A3 stand next to a rig post and tap your hands as high as you can!
Day 3
WOD 220907
Warm-up – Coach’s Choice
A. Tabata Mash-up
:20 back squats from the rig 95/65
:10 rest
:20 double unders
:10 rest x8
Rest 2:00
B. Tabata Mash-up
:20 sh2oh from the rig 95/65
:10 rest
:20 hollow body
:10 rest x8
Rest 2:00
C. Tabata Mash-up
:20 SDLHP 95/65
:10 rest
:20 skater lunges
:10 rest x8
**some strength mixed in with gymnastics to get the heart rate up. I foresee less than 5 reps for the barbell movements.
Day 4
WOD 220908
Aerobic Repeats + Flexibility Training
A. Complete workload @ 90% aerobic effort
8:00 work, 4:00 rest
4:00 work, 2:00 rest
2:00 work, 1:00 rest
1:00 work, no more intervals
B. Flexibility Training
Day 5
WOD 220909
Warm-up – Coach’s Choice
A. 1 set every 2:00 x 5
40du/ 80 singles
10 ab-mat sit-ups
Rest 5:00
B. For time 15:00 cap
100 overhead squats NTE 65
200m jog at every drop
NOTES: think of A as shoulder and mid line warm up for B
Day 6
WOD 220910
WOD – Coach’s Choice
