May 2020

Rest Day Week of 200518 Preview

Whiteboard Chat Day 6WOD 200516 warm-up – Coach’s Choice A. Crawling “Annie”50-40-30-20-10sit-upsdouble unders/singles/hip tap hops*5 wall climbs – OR – 5 inchworm hrpu after each completed setB. post WOD recovery… be still 5-10min… no distractions Modifications listed above No Equipment WOD 200516Daily WOD!!

Day 6WOD 200516 Fitness Outside of the Shed…

Whiteboard Chat Day 5WOD 200515 warm-up – Coach’s Choice “Quarantined 50”A. Complete workload for time50 bjsd/step-ups50 kb/db torso rows (25/25)50 kb/db swings50 walking lunges50 V-ups50 single arm kb/db push press (25/25)50 waiter’s bow – OR – deadlfits – OR – good mornings (use kb/db/empty barbell)50 wall balls – OR – thrusters – OR – jump

Day 5WOD 200515

Whiteboard Chat Day 4WOD 200514 warm-up – Coach’s Choice A1. 7 single arm db/kb power clean each arm… rest 30sec, then A2A2. 5 reverse lunge to press each leg/arm… rest 30sec, then A3A3. 10 torso row each arm… rest 1min, then back to A1, x 3rest 5min after 3rd set, then BB. Complete workload @

Day 4WOD 200514

Whiteboard Chat Day 3WOD 200513 warm-up – Coach’s Choice A. Complete workload @ 80-90% effort24-18-12-6db power snatcheswall ballst2brest 5min, then BB. Complete workload @ 80-90% effort6-12-18-24alternating db hang clean & jerksmed ball cleanspull-upsC. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no db, use kb and do single arm alternating swings…

Day 3WOD 200513

Whiteboard Chat Day 2WOD 200512 warm-up – Coach’s Choice A1. 15 deadlifts + 10 barbell roll-outs… rest 30sec, then A2A2. 10 bent row + 20 bird dogs… rest 90sec, then back to A1, x 4rest 5min after 4th set, then B – Tabata Mash-upB1. AMRAP 20sec – kb swings… rest 10sec, then B2B2. AMRAP 20sec