May 2020

Day 1WOD 200601 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 clean grip deadliftsodds – 15 hrpuB. EMOM 8:00evens – 4 front rack lunges + 4 front squatsodds – 1-5 wall climbs – OR – 5 inchworm push-upsC. EMOM 8:00evens – 3 squat cleansodds – 5-10 hspu – OR – 10 feet elevated push-upsD. […]

Rest Day Week of 200601 Preview May Accomplishments!!!

Day 6WOD 200530 Fitness Outside of the Shed…

@ the whiteboard Day 6WOD 200530 warm-up – Coach’s Choice A. Jumping “Jeremy”21-15-9pvc ohsburpees*100 double unders/200 singles after the 21’s*150 double unders/300 singles after the 15’s*200 double unders/400 singles after the 9’sB. post WOD recovery No Modifications needed… to this as the No Equipment WOD!

Day 5WOD 200529

@ the whiteboard  Day 5WOD 200529 warm-up – Coach’s Choice A. “Elizabeth” in a boat (or on the run)21-15-9squat cleans… 135/95ring dips*row 250m after the set of 21’s*row 500m after the set of 15’s*row 750m after the set of 9’sB. post WOD recovery Home/Garage Gym ModificationsA. if no barbell, use a db or kb and

Outdoor/Parking Lot Fitness Class Project A. Initial 2 week trial, starting Monday June 1st    1. Mondays, Wednesdays, Fridays    2. 6 Classes per day         2a. 3 Morning Sessions… 6:30am, 8:00am, 9:30am        2b. 1 Lunch Session… 12:00pm        2c. 2 Evening Sessions… 5:30pm, 7:00pm (Monday & Wednesday ONLY…No Evening Sessions on Fridays)B. 60min Sessions    1. Members responsible to bring equipment

Day 4WOD 200528

@ the whiteboard Day 4WOD 200528 warm-up – Coach’s Choice A. 4 x 400m row… rest 1:30b/t setsrest 3-5min after 4th set, then BB. 1 set every 2min, x 45 snatch grip deadlifts + 3 snatch grip pendlay row + 1 power snatchrest 3-5min, then CC. Repeat “A”rest 3-5min, then DD. 1 set every 2min,

Day 3WOD 200527