June 2019

Day 2WOD 190625 warm-up – Coach’s Choice A. 8. 6. 4. – Strict/Weighted Pull-ups, 50 air squats @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. EMOM 5:0050 double unders/40sec attempts/singlesrest to 23:00 on timer, then CC. AMRAP 7:00 @ 85-95% effort15 barbell g2oh… nte 75/553 muscle-ups (bar or […]

Day 1WOD 190624  

Day 1WOD 190624 warm-up – Coach’s Choice A. 8. 6. 4. – CGBP, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort14cal/12cal row/ski10 dumbbell hang clean & jerk (5/5)… nte 50/358 t2b/k2e/hkr/abmatsC. post WOD recovery

Rest Day Week of 190624 Preview

Day 1WOD 190624 warm-up – Coach’s Choice A. 8. 6. 4. – CGBP, execute 20 walking lunges @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort14cal/12cal row/ski10 dumbbell hang clean & jerk (5/5)… nte 50/358 t2b/k2e/hkr/abmatsC. post WOD recovery Day 2WOD 190625 warm-up –

Day 6WOD 190622 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190621 5:30pm Oly Class

Day 5WOD 190621 warm-up – Coach’s Choice A. EMOM 5:003 touch-n-go squat cleans – OR – 3 touch-n-go squat snatches… start light, finish heavy if appropriaterest to 10:00 on timer, then BB. Complete workload @ 75-85% effort… not for time1. 2. 3. 4. 5. 4. 3. 2. 1.squat clean – OR – squat snatch @

Day 4Partner WOD 190620

Day 4Partner WOD 190620 warm-up – Coach’s Choice Team “Eva”5 rounds of:800m run… (2 laps around building)30 kb swings… 32kg/24kg30 pull-upsRules:-teams must run together… (if someone cannot run, that athlete must row/bike/ski until their partner returns from run)-team must complete a total of 30 kb swings and 30 pull-ups for each round to be complete-both