180414 Saturday
Day 6WOD 180414 WOD – Coach’s Choice Happy Birthday Coach McShawn!!!
April 2018
180413 Friday
Day 5WOD 180413 warm-up – Coach’s Choice Dumbbells nte 50/35A. 12-9-6 @ 80% effortdb push presst2b/k2e/hkr/abmatsdb goblet squatsrest to 6:00 on timer, then BB. 3 sets @ 85% effort10 db g2oh, total reps, alt arms10 burpees (lateral hops over db)rest to 15:00 on timer, then CC. Repeat “A” @ increased effort (meet or beat previous effort)rest to
180412 Thursday
Day 4WOD 180412 warm-up – Coach’s Choice (Athletes can start @ A1, 2 or 3)A1. 30sec shuttle run @ 90% effort… rest 90sec, then A2A2. 30sec Assault Bike @ 90% effort… rest 90sec, then A3A3. 30sec bjsd (24”/20”) @ 90% effort… rest 90sec, then back to A1, x 3rest to 23:00 on timer, then BB.
180411 Wednesday
Day 3WOD 180411 warm-up – Coach’s Choice A1. 10 back squats… rest 30sec, then A2A2. 30sec farmer’s carry hold… rest 30sec, then A3A3. 60sec FLR… rest to 5:00 on timer, then back to A1, x 3@ 15:00 on timer, go to BB. AMRAP 2:00 for max reps of:pull-ups – OR – muscle-upsrest to 22:00 on
180410 Tuesday
Day 2WOD 180410 warm-up – Coach’s Choice A. 1 set every 3min for 6 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)12cal/10cal row + 10 overhead walking lunges + 10 burpees on to bumper platerest to 23:00 on timer, then BB. Complete workload @ 90% effort… barbells nte 115/7515-12-9-6hang power cleansbjsd… nte 30”C. post WOD
