190403 Wednesday
Day 3WOD 190403 Bring-A-Friend!!!
April 2019
190403 Wednesday
Day 3WOD 190403Bring-A-Friend warm-up – Coach’s Choice A. EMOM 10:00evens – AMRAP 30sec ring rowodds – AMRAP 30sec push-upsrest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort15cal – row/bike/ski30 air squats15 kb sdhp30 bjsd/step-ups (choice)C. post WOD recovery
190402 Tuesday
Day 2WOD 190402 warm-up – Coach’s Choice A1. 8 front rack lunges… rest to top of minute, then A2A2. 10 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. 5 x 1:00 max calories row/bike/ski… rest 1min b/t
190401 Monday
Day 1WOD 190401 warm-up – Coach’s Choice A1. 8 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 10 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 cleans… rest 10sec
