180504 Friday
Day 5WOD 180504 4:30pm Oly Class Fitness Outside of the Shed…
May 2018
180504 Friday
Day 5WOD 180504 warm-up – Coach’s Choice A. 1 set every 3:00 for 5 total sets(0:00, 3:00, 6:00, 9:00, 12:00)sled drag + sled push + 3 sprints + 9 hang power cleans… barbells nte 115/75 (reps must be unbroken… 1 sprint = 1 direction)rest to 20:00 on timer, the BB. AMRAP 10:00 @ 80-90% effort5
180503 Thursday
Day 4WOD 180503 warm-up – Coach’s Choice A1. 5 back squats @ 21X1 tempo… no rest b/t A1 & A2A2. 30sec row/bike/ski @ 75%-80% effort… no rest b/t A2 & A3A3. 6-8 single arm db push press each arm… rest to 4:00, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 20:00,
180502 Wednesday… Bring-A-Friend
Day 3WOD 180502 Bring-A-Friend: All Classes EXCEPT 7:30 PM Max Interval Training 12:15 – 1 PM 7:30pm Oly Class
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180502 Wednesday… Bring-A-Friend
Day 3WOD 180502Bring-A-Friend warm-up – Coach’s Choice A1. 30sec SB… rest 30sec, then A2A2. 30sec FLR… rest 30sec, then A3A3. 30sec SB… rest 30sec, then back to A1, x 2rest ~ 5:00, then BB. “Fight Gone Bad”3 sets of:1:00 – wall balls1:00 – sdhp… nte 75/551:00 – bjsd… nte 24”1:00 – shoulder to overhead… nte
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180501 Tuesday
Day 2WOD 180501 warm-up – Coach’s Choice A. 1 set every 5:00 for 5 total sets(0:00, 5:00, 10:00, 15:00, 20:00)12cal/9cal Assault Bike sprint + 30sec wall sit + 400m run@ 25:00 on timer, start BB. 3 sets @ 95% effort15 American kb swings – 24kg/16kg9 burpee box jumps – 24”/20”C. post WOD recovery
