200425 Saturday
Day 6WOD 200425 Fitness Outside of the Shed…
April 2020
200425 Saturday
Whiteboard Talk Day 6WOD 200425 warm-up – Coach’s Choice A. “Fran” on the RunFor time…21-15-9thrusterspull-ups*run 200m after the set of 21’s*run 400m after the set of 15’s*run 600m after the set of 9’sB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no barbell, is one implement (db or kb) and execute
200424 Friday
Whiteboard Talk Day 5WOD 200424 warm-up – Coach’s Choice A. Execute 10 sets of the following DB/KB complex… right side + left side = 1 set5 single arm deadlifts + 5 hang clean & jerks + 5 single arm thrusters + 4 single arm overhead lungesrest 5min after 10th set, then BB. 5:00 of core
200423 Thursday
Whiteboard Talk Day 4WOD 200423 warm-up – Coach’s Choice A. 5 x 1 set @ 90% effort… rest 2min b/t sets90sec aerobic effort – Athlete’s Choice (row/bike/run)20 db power snatches10 t2brest 5min after 5th set, then BB. 75 wall balls for time… execute 5 burpees every stop, pause or drop of wall ballsC. post WOD
200422 Wednesday
Whiteboard Talk Day 3WOD 200422 warm-up – Coach’ Choice A. AMRAP 7:00 @ 90% effort1 wall climb – OR – inchworm push-up2/2 db/kb hang clean & jerks3 air squats*add 1 rep to each movement after each completed round of workrest 5min, then BB. AMRAP 7:00 @ 90% effort5 strict press20 double unders/50 singles10 sdhp20 double
200421 Tuesday
Whiteboard Talk Day 2WOD 200421 warm-up – Coach’s Choice A1. 20 unbroken kb swings… rest 1min, then A2A2. 10/10 single leg RDL w/kb… rest 1min, then A3A3. 10/10 standing single arm bent row… rest 1min, then A4A4. 20 unbroken goblet squats… rest 2min, then back to A1, x 3rest 5min after 3rd set, then BB.
