160430 Saturday
Day 6 WOD 160430 WOD – Coach’s Choice Fitness Outside of the Shed…
April 2016
160429 Friday
Day 5WOD 160429 warm-up – Coach’s Choice A. 10:00… sled work… rest to 15:00, then BB. 10 sets @ aerobic flow pace… barbells not to exceed 75/555 hang to overhead5 t2b/k2e/hkr200’ run w/wall ball5 wall balls5 burpeesC. post WOD body maintenance
160428 Thursday
Day 4WOD 160428 warm-up – Coach’s Choice A. 5 x 1:00 @ 95% effort… work every 4:0010sec AD sprint + 6 burpees AFAP + max reps db thrusters(0:00, 4:00, 8:00, 12:00, 16:00)when timer hits 20:00, go to BB. 10:00 row @ 80% effort… 30sec FLR every 400mC. post WOD body maintenance
160427 Wednesday
Day 3WOD 160427 warm-up – Coach’s Choice A1. 10 cgbp (-2 reps each set), rest to top of the minute, then A2A2. 5 single arm row, no rest b/t arms… rest to top of the minute then A3A3. 200’ run (1-2 notches below a sprint), go immediately to A4A4. 10 pvc overhead lunges + 10
160426 Tuesday
Day 2WOD 160426 warm-up – Coach’s Choice A. AMRAP 6:00 or 20 reps, whichever comes first – tgu, total reps, alt arms… treat it like an extension of the warm-uprest to 10:00 on timer, then BB. perform workload for time… capped @ 20:0050 wall balls + 5 pull-ups – OR – 2 muscle-ups40 wall balls
160425 Monday
Day 1WOD 160425 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo, rest to top of minute then A2A2. 60sec FLR, rest 2min then back to A1, x 3 (load front squat each set… A1 @ 0:00, 4:00, 8:00)rest to 15:00 on timer, set up barbell @ 60% of A1B. 5 sets @
