April 2019

Day 2WOD 190409 warm-up – Coach’s Choice A1. 7 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 8 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 snatches… rest 10sec […]

Day 1WOD 190408

Day 1WOD 190408 warm-up – Coach’s Choice A. 1 set every 90sec for 7 total sets…1 squat clean + 2 front squats + 3 shoulder to overhead + 4 deadlifts… build barbell accordinglyrest to 15:00 on timer, then BB. 5 x 90sec row/bike/ski @ 90% aerobic effort, rest 1:00 b/t setsrest exactly 1min after 5th

Day 1WOD 190408 warm-up – Coach’s Choice A. 1 set every 90sec for 7 total sets…1 squat clean + 2 front squats + 3 shoulder to overhead + 4 deadlifts… build barbell accordinglyrest to 15:00 on timer, then BB. 5 x 90sec row/bike/ski @ 90% aerobic effort, rest 1:00 b/t setsrest exactly 1min after 5th

Rest Day Week of 190408 Preview

Day 6WOD 190406 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190405 5:30pm Oly Class

Day 5WOD 190405 warm-up – Coach’s Choice A1. AMRAP 90sec – step-ups (24”/20”)… rest 90sec, then A2A2. AMRAP 90sec – dumbbell g2oh (50/35)… rest 90sec, then A3A3. AMRAP 90sec – burpees… rest 90sec, then back to A1, x 2rest to 22:00 on timer, then BB. 1 set… capped @ 8:0060cal row – OR – 50cal

Day 4Partner WOD 190404

Day 4Partner WOD 190404 warm-up – Coach’s Choice A. EMOM 10:00evens – max barbell thrusters (athlete 1)odds – max barbell thrusters (athlete 2)*one barbell per team**each athlete must perform 5 burpees while their partner is accumulating max thrustersrest to 15:00 on timer, then BB. 15:00 – max meters + max double undersathlete 1 – 300m