March 2018

Day 6WOD 180331 Fitness Outside of the Shed… March Accomplishments!!!

Day 5WOD 180330

Day 5WOD 180330 warm-up – Coach’s Choice A. Complete workload for time50 wall balls1 rope climb – OR – 5 t2b – OR – 10 abmats40 wall balls2 rope climbs – OR – 10 t2b – OR – 15 abmats30 wall balls3 rope climbs – OR – 15 t2b – OR – 20 abmats20 wall

Day 4WOD 180329 9 AM YOGA

Day 4WOD 180329 warm-up – Coach’s Choice A. 4 x 10sec Assault Bike sprints… work @ 0:00, 2:00, 4:00, 6:00… rest to 8:00, then B’sB1. 1:00 SB… rest 30sec, then B2B2. 1:00 FLR… rest 30sec, then B3B3. 1:00 SB… rest to 15:00 on timer, then CC. 15:00 Aerobic Workload… dumbbells nte 50/35Choose an aerobic apparatus,

Day 3WOD 180328 7:30pm Oly Class

Day 3WOD 180328 warm-up – Coach’s Choice A1. 50 walking lunges… total steps… no load… rest to 3:00 (9:00 for set 2) on timer, then A2A2. 10 strict dumbbell curl & press (both arms at same time) + 30sec forearm plank… rest to 6:00 on timer, then back to A1, x 2rest to 15:00 on

Day 2WOD 180327 Happy 13th Birthday Jack!!!

Day 2WOD 180327 warm-up – Coach’s Choice A. 4 x 2:00 workload @ 90% aerobic effort… rest 2:00 b/t sets… (0:00, 4:00, 8:00, 12:00)20cal/15cal Assault Bike + heavy farmer’s carry until time expiresrest to 20:00 on timer, then BB. Choose a workload and complete @ high intensity… capped @ 10:00*21*15*9*hrpu*5, 10, 15, 20, or 25

Day 1WOD 180326