200430 Thursday
Day 4WOD 200430 April Accomplishments!!!
April 2020
200430 Thursday
Whiteboard Chat Day 4WOD 200430 warm-up – Coach’s Choice Tabata Mash-ups…A1. AMRAP 20sec – hang power cleans (load is Athlete’s Choice)… rest 10sec, then A2A2. AMRAP 20sec – bottom-to-bottom squats… rest 10sec (in bottom of squat), then back to A1, x 8rest 5min after 8th set, then BB1. AMRAP 20sec – t2b… rest 10sec, then
200429 Wednesday
Whiteboard Chat Day 3WOD 200429 warm-up – Coach’s Choice A1. Right Side – 5 suitcase deadlifts + 10 torso rows + 15 single arm push press… no rest Bt A1 & A2A2. 30sec SB each side + 30sec FLR… no rest b/t A2 & A3A3. Left Side – 5 suitcase deadlifts + 10 torso rows
200428 Tuesday
Whiteboard Chat Day 2WOD 200428 warm-up – Coach’s Choice A1. 20 db power snatch… rest 1min, then A2A2. 20 single arm alternating kb swings… rest 1min, then A3A3. 20 loaded step-ups… rest 1min, then back to A1, x 3rest 5min after 3rd set, then BB. 3 sets @ 90% effort500m row20 burpees over rowerC. post
200427 Monday
Whiteboard Chat Day 1WOD 200427 warm-up – Coach’s Choice A1. 1 power clean + 2 front rack lunges + 3 front squats + 4 shoulder to overhead… no rest b/t A1 & A2A2. 4 tgu + 60sec FLR… rest to 5:00 on your timer, then back to A1, x 4(A1 @ 0:00, 5:00, 10:00, 15:00)…
Week of 200427 Preview
Day 1WOD 200427 warm-up – Coach’s Choice A1. 1 power clean + 2 front rack lunges + 3 front squats + 4 shoulder to overhead… no rest b/t A1 & A2A2. 4 tgu + 60sec FLR… rest to 5:00 on your timer, then back to A1, x 4(A1 @ 0:00, 5:00, 10:00, 15:00)… barbell load
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