March 2019

Rest Day Week of 190401 Preview March Accomplishments!!!

Day 1WOD 190401 warm-up – Coach’s Choice A1. 8 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 10 barbell strict press… 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, thenB. EMOM 5:002. 2. 2. – power cleans… rest 10sec

Day 6WOD 190330 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190329 5:30pm Oly Class  

Day 5WOD 190329 warm-up – Coach’s Choice Aerobic Flow FridayA.  AMRAP 30:00 @ aerobic flow pace… barbell nte 135/9515cal row/bike/ski6 power cleans30 step-ups… nte 24”3 squat cleans45 double unders/singles1 rope climb (sub 3 pull-ups + 3 t2b)B. post WOD recovery

Day 4Partner WOD 190328

Day 4Partner WOD 190328 warm-up – Coach’s Choice A. AMRAP 8:0015 kb swings (24kg/16kg) 25 air squats*you go, I go format**1 kb per teamrest to 12:00 on timer, then BB. AMRAP 8:00man-makers… dumbbells are athlete’s choice*as a team, accumulate as many man-makers as possible in 8:00**one pair of dumbbells per team(push-up + row (R) +

Day 3WOD 190327 Happy Birthday Jack!!!

Day 3WOD 190327 warm-up – Coach’s Choice A1. 5 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2A2. squat clean – OR – squat snatch cluster… 2. 2. 2, rest 10sec @ dots… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on

Day 2WOD 190326