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 […]
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Day 5WOD 190412 warm-up – Coach’s Choice A. 5 x 20sec shuttle sprints… sprint every 2minrest to 10:00 on timer, then BB. 50 burpee box jumps @ 24”/20” + 60sec FLR immediately after 50th represt to 20:00 on timer, then CC. For time… capped @ 10:005. 4. 3. 2. 1.manmakers… dumbbells nte 35/20 (https://www.youtube.com/watch?v=iMNnvhg1JcM)*execute 20
Day 4Partner WOD 190411Repeat Partner WOD 190103 warm-up – Coach’s Choice A. Partner WODComplete workload for time*only one partner can be working… the other is resting**workload must be completed as a chipper2000m row500 jump rope reps100 barbell g2oh… barbells nte 95… coed teams must use same bar50 k2eB. post WOD recovery
Day 3WOD 190410 warm-up – Coach’s Choice A1. 6 front rack lunges… rest to top of minute, then A2A2. 8 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. 55 kb swings… 30sec wall sit every break in
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