May 2019

Day 5WOD 190510 warm-up – Coach’s Choice A1. 20sec bike sprint… rest to 2:30, then A2A2. 20sec row sprint… rest to 5:00, then back to A1, x 5(working @ 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00, 17:30, 20:00, 22:30)rest to 28:00 on timer, then BB. AMRAP 5:00 @ max effort3 t2b5 db thrusters… 50/357 burpeesC. […]

Day 4Partner WOD 190509

Day 4Partner WOD 190509 warm-up – Coach’s Choice Same sex teams… 35/15Unisex teams… 25*bumper plates cannot be dropped… 5 burpee penalty each athleteComplete workload as a chipper (NOT partition as desired)… break up reps however you want… non-working athlete must hold bumper plate… how you hold it is up to you… no cheating please! 150

Day 3WOD 190508

Day 3WOD 190508 warm-up – Coach’s Choice A1. 20 goblet squats… increase load from 190429… rest to top of minute, then A2A2. 5 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3rest to 10:00 on timer, the BB. Complete workload @ 80-90% effort… 20:00 cap800m run60 kb sdhp… nte

Day 2WOD 190507

Day 2WOD 190507 warm-up – Coach’s Choice A1. 20 dumbbell step-ups (2 risers or 4 bumpers)… load w/dbs… athlete’s choice… no rest b/t A1 & A2A2. 25cal – row/bike/ski… no rest b/t A2 & A3A3. 60sec FLR… rest to 5:00 on timer, then back to A1, x 4(A1 @ 0:00, 5:00, 10:00, 15:00)rest to 22:00

Day 1WOD 190506 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:006 unbroken power snatches + 20 wall balls(building bar is appropriate as long as reps remain unbroken)rest to 15:00 on timer, then BB. EMOM 5:007-10 burpeesrest to 25:00 on timer, then CC. AMRAP 5:00 @

Day 1WOD 190506 Happy Birthday Scott!!!

Week of 190506 Preview