April 2019

Day 4Partner WOD 190425 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort… kb is athlete’s choiceAthlete 1 – 30 kb swings + 30 pull-ups + max burpees if partner’s work is not completeAthlete 2 – 800m run + max burpees if partner’s work is not complete1 set is complete when each athlete completes […]

Day 3WOD 190424

Day 3WOD 190424 warm-up – Coach’s Choice A1. 2 front rack lunges + 2 front squats… rest to top of minute, then A2A2. 5 single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. 3 sets @ 80-90% effort400m

Day 2WOD 190423 Happy Birthday Mike D!!!

Day 2WOD 190423 warm-up – Coach’s Choice A. 1 set every 4min, for 6 total sets… work @ 0:00, 4:00, 8:00, 12:00, 16:00, 20:00… barbells nte 115/751:00 – row/bike/ski9 deadlifts7 burpees over bar5 hang power cleansrest to 27:00 on timer, then BB. Tabata abmat sit-ups… 8 x 20sec on, 10sec offC. post WOD recovery

Day 1WOD 190422

Day 1WOD 190422 warm-up – Coach’s Choice A1. 4 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 4 barbell strict press… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP 3:00 @ 90% effort15 wall balls10 db

Rest Day Week of 190422 Preview

Day 1WOD 190422 warm-up – Coach’s Choice A1. 4 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 4 barbell strict press… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP 3:00 @ 90% effort15 wall balls10 db

Day 6WOD 190420 WOD – Coach’s Choice Fitness Outside of the Shed…