190419 Friday
Day 5WOD 190419 5:30pm Oly Class
April 2019
190419 Friday
Day 5WOD 190419 warm-up – Coach’s Choice A. 1 set every 4min for 5 total sets10cal/7cal Assault Bike + sled push + sled pull + 12 kb swings… athlete’s choicerest to 22:00 on timer, then BB. AMRAP 8:00 @ 90% effort4 t2b8 push-ups12 squats16 bjsd… athlete’s choiceC. post WOD recovery
190418 Thursday
Day 4Partner WOD 190418 warm-up – Coach’s Choice A. AMRAP 12:00Partner 1 – run the farmer’s carry loopPartner 2 –20 wall balls + burpees until partner returns from run*athletes switch every round**score = total team burpeesrest exactly 5min, then BB. AMRAP 12:003000m team row… (each athlete must row at least 300m at a time).. then, max
190417 Wednesday
Day 3WOD 190417 warm-up – Coach’s Choice A1. 6 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 6 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. 5 sets @ high intensity… work every 3min20sec sprint
190416 Tuesday
Day 2WOD 190416 warm-up – Coach’s Choice A1. EMOM 5:00… start light, finish heavy3 unbroken, touch-n-go power cleansA2. SB (L) from 5:00-6:30A3. SB (R) from 7:00-8:30rest to 14:00 on timer, then BB. AMRAP 17:00 @ 80-90% effort18 bjsd… nte 24”12 pull-ups6 power cleans @ 100% of “A”36 double unders/singlesC. post WOD recovery
190415 Monday
Day 1WOD 190415 warm-up – Coach’s Choice A1. 4 front rack lunges… rest to top of minute, then A2A2. 6 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 10:00 on timer, then BB. EMOM 5:0010 strict dumbbell curl & press + forearm
