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 @ […]
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Day 5WOD 190503 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:0010cal/7cal bike sprint + reverse sled dragrest to 20:00 on timer, then BB. 5 sets for time20 shoulder to overhead… nte 95/6550 double unders/100 singlesC. post WOD recovery
Day 4Partner WOD 190502 warm-up – Coach’s Choice A. AMRAP 10:00Athlete 1 – 7 wall climbs – OR – 15 hrpuAthlete 2 – 9 power cleans… barbells nte 155/105*athletes switch after completing workrest until 15:00 on timer, then BB. AMRAP 15:00Athlete 1 – 400m runAthlete 2 – 500m row*athletes switch after completing workC. post WOD
Day 3WOD 190501Bring-A-Friend warm-up – Coach’s Choice A. 8 x 30/30 row/bike/ski @ 90% effortrest to 10:00 on timer, then BB. EMOM 10:00evens – 10-15 ring rowodds – 10-15 push-upsrest to 25:00 on timer, then CC. AMRAP 5:0030 burpees50 wall ballsD. post WOD recovery
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