May 2019

Day 2WOD 190521 warm-up – Coach’s Choice A. 4 sets, each for time… work @ 0:00, 4:00, 8:00, 12:0060sec max calories – Assault Bike25 bar-facing burpeesrest to 20:00 on timer, then BB. AMRAP 10:00 @ 90% effort15 bjsd – 24”/20”12 shoulder to overhead… nte 115/759 t2bC. post WOD recovery

Day 1WOD 190520

Day 1WOD 190520 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:004 unbroken power snatches + 20 wall balls(building bar is appropriate as long as reps remain unbroken)rest to 18:00 on timer, then BB. Complete workload for time… partition as desired3 laps around the building63 kb

Day 1WOD 190520 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:004 unbroken power snatches + 20 wall balls(building bar is appropriate as long as reps remain unbroken)rest to 18:00 on timer, then BB. Complete workload for time… partition as desired3 laps around the building63 kb

Rest Day Week of 190520 Preview Happy Birthday Allyson!!!  

Day 6WOD 190518 WOD – Coach’s Choice Fitness Outside of the Shed… Police Unity Tour 2019

Day 5WOD 190517 5:30pm Oly Class

Day 5WOD 190517 warm-up – Coach’s Choice Athlete’s can start @ A, B or CA. @ 0:00…100 wall balls… time cap is Coach’s ChoiceB. @ 10:00…500m row/ski40 db snatches (50/35)… time cap is Coach’s ChoiceC. @ 20:00…10 sets for time… time cap is Coach’s Choice3 pull-ups6 burpees9 step-ups (24”/20”)D. post WOD recovery

Day 4Partner WOD 190516

Day 4Partner WOD 190516 warm-up – Coach’s Choice Complete workload for time… capped @ 30:00A1. 1 lap around the building of walking lunges… Athlete 1 – walking lungesAthlete 2 – runs around the building until they catch up with their partner, then switch and walking lunges continue from that point… workload is complete when the team