March 2020

Day 2WOD 200331 March Accomplishments!!!

Whiteboard Chat Day 2WOD 200331 warm-up – Coach’s Choice A. 5 x 4 unbroken hang power snatches + 12 burpees over bar (lateral)… build bar each set, work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. 3 sets @ 80-90% effort50 double unders/100 singles21 kb swings12 med ball cleansrest 2min, then

Day 1WOD 200330

Whiteboard Chat Day 1WOD 200330 warm-up – Coach’s Choice A. Barbell Thrusters + Pendlay Row (bent row)@ 0:00 – 5 thrusters… then 6-8 pendlay row@ 3:00 – 3 thrusters… then 6-8 pendlay row@ 6:00 – 1 thruster… then 6-8 pendlay rowbuild bar each setrest to 10:00 on timer, then BB. AMRAP 5:00 @ practice pace6-8

Rest Day Week of 200330 Preview

Day 1WOD 200330 warm-up – Coach’s Choice A. Barbell Thrusters + Pendlay Row (bent row)@ 0:00 – 5 thrusters… then 6-8 pendlay row@ 3:00 – 3 thrusters… then 6-8 pendlay row@ 6:00 – 1 thruster… then 6-8 pendlay rowbuild bar each setrest to 10:00 on timer, then BB. AMRAP 5:00 @ practice pace6-8 pistols (alternating

Day 6WOD 200328 No Equipment WOD 2003281 set of:30sec – legs up, toe touches30sec – bicycles30sec – hip raises30sec – v-sit hold30sec – legs up, alternate toe touches30sec – forearm plank 400m walking lunges

Day 6WOD 200328 Fitness Outside of the Shed…

Day 5WOD 200327

200327 WhiteBoard Talk Day 5WOD 200327 warm-up – Coach’s Choice A. “Kelly’s Choice”5 sets @ 80-90% effort400m run – OR – 500m row/ski – OR – 30cal bike30 wall balls30 bjsd… nte 24”B. post WOD recovery Home/Garage Gym ModificationsA. goblet squatssquat jumps No Equipment WOD 2003271 set @ aerobic flow pace1 mile run50 burpees1 mile