May 2020

@ the Whiteboard Day 5WOD 200522 warm-up – Coach’s Choice A. Resting “Nancy”5 x 1 set… rest 2min b/t sets400m run/row – OR – 2:00 bike15 ohs… 95/65 (if ohs not appropriate, do front squats)B. post WOD recovery Home/Garage Gym ModificationsA. if no barbell, use a pvc pipe or broomstick and double the squat reps… […]

Day 4WOD 200521 Last Day to Vote for OHS Image!! Happy Birthday Brett!!!

@ the Whiteboard Day 4WOD 200521 warm-up – Coach’s Choice A. 4 x 250m row – OR – 200m run – OR – 1:00 bike… rest 1:00 b/t setsrest 3min after 4th set, then BB. Athlete’s Choice30 reps of barbell bear complex… load is Athlete’s Choice(1 rep = power clean + front squat + shoulder

Day 3WOD 200520 Click Here to Vote for OHS Image!

@ the Whiteboard Day 3WOD 200520 warm-up – Coach’s Choice A1. 400m row/run – OR – 2:00 bike/cycle… no rest b/t A1 & A2A2. 1 power clean + 1 hang squat clean + 1 clean & jerk… no rest b/t A2 & A3A3. 7-10 pull-ups/bent rows… rest 90sec, then back to A1, x 5rest as

Day 2WOD 200519 Click Here to Vote for OHS Image! Happy Birthday Ally!!!

Whiteboard Talk Day 2WOD 200519 warm-up – Coach’s Choice A1. 3 goblet squats @ 55X1 tempo… rest 30sec, then A2A2. 5/5 single arm Z press @ 30X3 tempo… rest 30sec, then A3A3. 5/5 single arm row w/3sec pause at top of each rep… rest 60-90sec, then back to A1, x 3rest as needed after 3rd

Day 1WOD 200518 Click Here to Vote for OHS Image!

Whiteboard Talk Day 1WOD 200518 warm-up – Coach’s Choice A1. 6-8 Barbell RDL @ controlled tempo… rest 30sec, then A2A2. 8-10 sdhp… rest 30sec, then A3A3. 6-8 front rack reverse lunges, total reps, alternate legs… rest 60-90sec, then back to A1, x 4rest as needed after 4th set, then BB. Tabata kb swings8 x 20sec

Day 1WOD 200518 warm-up – Coach’s Choice A1. 6-8 Barbell RDL @ controlled tempo… rest 30sec, then A2A2. 8-10 sdhp… rest 30sec, then A3A3. 6-8 front rack reverse lunges, total reps, alternate legs… rest 60-90sec, then back to A1, x 4rest as needed after 4th set, then BB. Tabata kb swings8 x 20sec work/10sec restrest