200420 Monday
Day 1WOD 200420
April 2020
200420 Monday
Whiteboard Talk Day 1WOD 200420 warm-up – Coach’s Choice A. 5 x 1 set of complex @ high intensity… rest 2min b/t sets12 deadlifts + 3 burpees over bar9 hang power cleans + 3 burpees over bar6 shoulder to overhead + 3 burpees over bar(barbell load is athlete’s choice… reps should be unbroken)rest 5min after
Week of 200420 Preview
Day 1WOD 200420 warm-up – Coach’s Choice A. 5 x 1 set of complex @ high intensity… rest 2min b/t sets12 deadlifts + 3 burpees over bar9 hang power cleans + 3 burpees over bar6 shoulder to overhead + 3 burpees over bar(barbell load is athlete’s choice… reps should be unbroken)rest 5min after 5th set,
Week of 200420 Preview Read More »
200418 Saturday
Whiteboard Chat Day 6WOD 200418 warm-up – Coach’s Choice A. “Cindy” on the RunAMRAP 20:005 pull-ups10 hrpu15 air squats20 double unders 50 singles200m loaded runB. post WOD recovery… Be still 5-10min… no distractions Home/Garage Gym Modificationsif no pull-ups, do 5 single arm row each arm with db or kb… or 5 bent row with barbellif
200417 Friday
Whiteboard Chat Day 5WOD 200417 warm-up – Coach’s Choice A. AMRAP 30:00 @ aerobic flow effort… barbells nte 135/9530 loaded step-ups (load with whatever is appropriate and safe for you)5 deadlifts30 step-back burpees5 hang power cleans30 wall balls5 shoulder to overhead30sec SB each sideB. post WOD recovery – Be still 5-10min… no distractions Home/Garage Gym
200416 Thursday
Whiteboard Chat Day 4WOD 200416 warm-up – Coach’s Choice A1. 10-15 single arm glute bridge floor presses each arm… no rest b/t A1 & A2A2. 8-10 single leg RDL each leg… no rest b/t A2 & A3A3. 10-15 hollow rocks… rest to 5:00 on timer, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest
