June 2018

Day 6WOD 180630 WOD – Coach’s Choice Happy Birthday Coach Colin!!! June Accomplishments!!!

Day 5WOD 180629 4:30pm Oly Class Fitness Outside of the Shed…

Day 5WOD 180629 warm-up – Coach’s Choice A. “Kelly”5 rounds for time of:400m run30 bjsd… 24"30 wall ballsB. post WOD recovery

Day 4WOD 180628

Day 4WOD 180628 warm-up – Coach’s Choice A. 6 x 10sec bike sprint @ 100% effort… sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest 5min after 6th sprint, then BB. 7 rounds for time of:10 med ball cleans10 burpees rest exactly 1min in FLR after 7th set, then…100cal row/bike/ski for timeC. post WOD recovery

Day 3WOD 180627 7:30pm Oly Class

Day 3WOD 180627 warm-up – Coach’s Choice A. 4 x 400m run @ 90% aerobic effort… rest 1:00 b/t setsrest to 15:00 on timer, then BB. AMRAP 6:00 @ 90% effort12 pull-ups – OR – 6 muscle-ups12 pistols – OR – 20 air squatsrest 4min, then CC. AMRAP 6:00 @ max effort9 kb swings… nte

Day 2WOD 180626

Day 2WOD 180626 warm-up – Coach’s Choice A1. 8 front squats… rest to top of minute, then A2A2. 8 dumbbell chest press… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest 5:00 after set 4 of A2… then BB. AMRAP 14:00 @ 80-90% effort60cal row50 t2b40 wall ball30

Day 1WOD 180625