May 2020

@ the whiteboard Day 3WOD 200527 warm-up – Coach’s Choice A. AMRAP 5:00 @ 90% effort10 pull-ups15 wall ballsrest 5:00, then BB. AMRAP 5:00 @ 90% effort15 kb swings10 burpee step-upsrest 5:00, then CC. AMRAP 5:00 @ 90% effort10 t2b15 sdhprest 5:00, then DD. AMRAP 5:00 @ 90% effort10 meb ball cleans15 double unders/25 singlesE. […]

Day 2WOD 200526

@ the whiteboard Day 2WOD 200526 warm-up – Coach’s Choice A. EMOM 5:001 power clean + 1 hang squat clean + 1 clean & jerkrest to 6:00 on timer, then BB. 5 x 1:00 – burpees… rest 1:00 b/t sets… work @ 80-90% effortrest to 20:00 on timer, then CC. EMOM 5:001 power clean +

Day 1WOD 200525

@ the whiteboard Day 1WOD 200525 warm-up – Coach’s Choice A1. 5 front squats @ 30X1 tempo… no rest b/t A1 & A2A2. 8 split stance single arm press each arm… squat every 3min, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB1. 8 chainsaw row each arm… no rest

Rest Day Week of 200525 Preview

Day 1WOD 200525 warm-up – Coach’s Choice A1. 5 front squats @ 30X1 tempo… no rest b/t A1 & A2A2. 8 split stance single arm press each arm… squat every 3min, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB1. 8 chainsaw row each arm… no rest b/t B1 &

Day 6WOD 200523 Fitness Outside of the Shed…

@ the Whiteboard Day 6WOD 200523 warm-up – Coach’s Choice A. “JT”For Time21-15-9handstand push-upsring dipspush-upsB. post WOD recovery Home/Garage Gym ModificationsA. if no hspu, do pike push-ups or push-ups with feet elevated on box or bench… if no rings, do fixed dips on box or a pair of boxes, chairs etc to mimic movement No

Day 5WOD 200522