April 2020

Day 3WOD 200415

Whiteboard Chat Day 3WOD 200415 warm-up – Coach’s Choice A. AMRAP 10:00 @ 90% effortthrusters… nte 95/65*execute 5 burpees EMOM, starting @ 0:00rest 5min, then BB. AMRAP 10:00 @ 90% effortkb swings*execute 30 double unders/50 singles EMOM, starting @ 0:00C. post WOD recovery – Be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no barbell,

Day 2WOD 200414 Happy Birthday Coach McShawn!!!

Whiteboard Chat Day 2WOD 200414 warm-up – Coach’s Choice A1. 20 goblet squats… rest 30sec, then A2A2. 10/10 single arm torso row… rest 30sec, then A3A3. 10/10 suitcase deadlifts… rest 30sec, then A4A4. 10/10 single arm hang clean & jerks… rest 90sec, then back to A1, x 2rest as needed, then BB. 6 x 90sec

Day 1WOD 200413

Whiteboard Chat Day 1WOD 200413 warm-up – Coach’s Choice A. Single Arm Dumbbell – OR – Kettlebell Complex(R) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead60sec FLR(L) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead30sec SB each sideexecute this

Rest Day Week of 200413 Preview Happy Birthday Brandie!!!

Day 1WOD 200413 warm-up – Coach’s Choice A. Single Arm Dumbbell – OR – Kettlebell Complex(R) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead60sec FLR(L) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead30sec SB each sideexecute this workload for

Day 6WOD 200411 Fitness Outside of the Shed…

Day 6WOD 200411 60-120min in nature… practice social distancing