200306 Friday
Day 5WOD 200306 Fitness Outside of the Shed…
March 2020
200306 Friday
Day 5WOD 200306 warm-up – Coach’s Choice A. Work @ 80-90% effort… capped @ 7:00… barbells nte 115/7512-9-6hang power cleansshoulder to overheadburpees over bar (lateral)*execute 30 double unders/75 singles after each completed roundrest to 12:00 on timer, then BB. Work @ 80-90% effort… capped @ 7:00… barbells nte 115/7512-9-6deadliftsfront squatst2b/hkr/abmat sit-ups*execute 30 double unders/75 singles
200305 Thursday
Day 4Partner WOD 200305 warm-up – Coach’s Choice A. Complete workload for time… 30:00 capAthlete 1 – 2 rope climbs or 10 pull-ups/ring rowsAthlete 2 – 20 med ball step-ups*complete 5 sets of this… only one athlete working at a time & athletes stay with their movement for all 5 sets*athletes switch after 5 sets
200304 Wednesday
Day 3WOD 200304Bring-A-Friend warm-up – Coach’s Choice A. AMRAP 12:00 @ 80-90% effort500m row/ski15 dual dumbbell push press… nte 50/3530 step-ups… nte 24”/20”rest 5min, then BB. AMRAP 12:00 @ 80-90% effort20cal Assault Bike15 wall balls30 db g2oh… nte 50/35C. post WOD recovery
200303 Tuesday
Day 2WOD 200303 warm-up – Coach’s Choice A1. 4 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 12:00 on timer, then BB1. 5 single leg step-downs @ 30X1 tempo… no rest b/t
200302 Monday
Day 1WOD 200302 warm-up – Coach’s Choice A. 5 x 6 unbroken hang power snatches + 10 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 BB1. AMRAP 2:00 – row/ski max calories… rest 1min, then B2B2. AMRAP 2:00 – wall balls… rest 1min,
