May 2018

Day 6WOD 180526 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 180525 4:30pm Oly Class

Day 5WOD 180525 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprint… work every 2:00(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest ~5:00, then BB. 10 sets for time… capped by end of session if needed9 dumbbell thrusters… nte 50/3545 double unders/singlesC. post WOD recovery

Day 4WOD 180524 warm-up – Coach’s Choice A. 1000m row – OR – 1.5mile Assault Bike+ 2:00 wall sitrest to 10:00 on timer, then BB. AMRAP 7:00 – Ascending Ladder of: wall climbs + ring rows/pull-ups/muscle-ups1-2-3-4-5-6-7-8-9-10rest to 20:00 on timer, then CC. 1000m row – OR – 1.5mile Assault Bike (choose what you didn’t use

Day 4WOD 180524

Day 3WOD 180523 warm-up – Coach’s Choice A. 5. 3. 3. 1. 1. – back squats… 4 tgu @ dots… squat every 3min (0:00, 3:00, 6:00, 9:00, 12:00)… these are not 1RM attempts, just heavy singles… no failed reps pleaserest to 18:00 on timer, then BB. 3 sets @ 90% effort200m farmer’s carry15 barbell g2oh… nte 95/6515

Day 3WOD 180523 Max Interval Training 12:15 – 1 PM 7:30pm Oly Class

Day 2WOD 180522 warm-up – Coach’s Choice A. @ 0:00… 4 x 250m/200m row @ 90% aerobic effort, rest 1min b/t setsrest to 10:00, then BB. @ 10:00… EMOM 8:00evens – 2. 2. 2. power cleans – step over bar @ dotsodds – 50 double unders (45sec attempts/singles)rest to 20:00, then CC. @ 20:00… 4

Day 2WOD 180522 Happy Birthday Dave J!!!

Day 1WOD 180521 warm-up – Coach’s Choice A1. 10 strict press… unbroken reps… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 10 sets for time… capped