May 2016

Day 4WOD 160505  

Day 4WOD 160505 warm-up – Coach’s Choice A. 3 sets @ 80% effort w/moderate load… (extension of warm-up)6 tgu, total reps, alt arms250m rowB. 4 sets @ 90% aerobic effort50 double unders – OR – 100 singles21 kb swings – 24kg/16kg15 burpee box jumps/step-ups @ 20"rest 1min b/t setsC. post WOD body maintenance

Day 3 WOD 160504  

Day 3 WOD 160504 warm-up – Coach’s Choice A. 10:00 sled work… toughrest 5:00, then B… barbells not to exceed 135/95B. EMOM 20:00evens – 2 bear complexodds – 1-2 ropes ascents – OR – 7-9 pull-ups… (this workload should not exceed ~30sec)C. post WOD body maintenance

Day 2WOD 160503 warm-up – Coach’s Choice A. AMRAP 8:00 @ 80-90% effort30 wall balls20 oh lunges – athlete’s choice10 burpees onto bumper plate5 wall climbs – OR – 10 hrpurest 4:00, then BB. AMRAP 8:00 @ 80-90% effort… barbells not to exceed 75/5550 double unders – OR – 100 singles20 shoulder to overhead15 t2b/k2e/hkr10

Day 2WOD 160503  

Day 1WOD 160502 warm-up – Coach’s Choice A1. perform the following complex @ 0:00, 3:00, 6:00, 9:00…1 power clean + 1 hang squat clean + 1 clean & jerkA2. perform the following complex @ 1:30, 4:30, 7:30, 10:30…1 power snatch + 1 hang (squat) snatch + 1 heaving snatch balancerest to 17:00… prep for BB.

Day 1WOD 160502  

RedShed Rest Day