April 2019

Day 2WOD 190430 April Accomplishments!

Day 2WOD 190430 warm-up – Coach’s Choice A. 1 set every 3:30 for 4 total sets… 0:00, 3:30, 7:00, 10:30run the sidewalk loop + 25 step-ups (24”/20”)rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort24 overhead lunges… 45/2518 dumbbell push press… 50/3512 t2bC. post WOD recovery

Day 1WOD 190429

Day 1WOD 190429 warm-up – Coach’s Choice A1. 20 goblet squats… rest to top of minute, then A2A2. 6 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3\rest to 10:00 on timer, the BB. EMOM 5:0050 double unders – OR – 40sec attempts/singlesrest to 20:00 on timer, then CC.

Day 1WOD 190429 warm-up – Coach’s Choice A1. 20 goblet squats… rest to top of minute, then A2A2. 6 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3\rest to 10:00 on timer, the BB. EMOM 5:0050 double unders – OR – 40sec attempts/singlesrest to 20:00 on timer, then CC.

Rest Day Week of 190429 Preview

Day 6WOD 190427 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190426 5:30pm Oly Class Happy Birthday Karen!!!

Day 5WOD 190426 warm-up – Coach’s Choice A. EMOM 5:00 3 unbroken power cleans… build bar each setrest to 10:00 on timer, then BB. AMRAP 20:00 @ aerobic flow pace… barbell @ 100% of “A”15cal row/bike/ski1 squat clean20 oh lunge… 45/251 squat clean25 hrpu1 squat cleanC. post WOD recovery

Day 4Partner WOD 190425