200512 Tuesday
Day 2WOD 200512
May 2020
200511 Monday
Whiteboard Chat Day 1WOD 200511 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… (0:00, 3:00, 6:00, 9:00, 12:00)8 strict press + 7 burpees over bar + 6 front rack lungesrest to 18:00 on timer, then BB. AMRAP 12:00 @ 90%3 single arm hang clean & jerks + 3 single arm
Week of 200511 Preview
Day 1WOD 200511 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… (0:00, 3:00, 6:00, 9:00, 12:00)8 strict press + 7 burpees over bar + 6 front rack lungesrest to 18:00 on timer, then BB. AMRAP 12:00 @ 90%3 single arm hang clean & jerks + 3 single arm thrusters (R)3
Week of 200511 Preview Read More »
200509 Saturday
Whiteboard Chat Day 6WOD 200509 warm-up – Coach’s Choice A. “Chad”1000 step-ups for time… wear a weighted vest or add load if possibleB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. no modifications needed… find something safe to step up to for 1000 reps No Equipment WOD = Daily WOD!!
200508 Friday
Whiteboard Chat Day 5WOD 200508 warm-up – Coach’s Choice A. AMRAP 20:00 @ 90% effort… barbells nte 95/6515 sdhp12 hang power cleans9 shoulder to overhead6 dips30sec FLRB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no barbell, use db or kb… if single arm only do same number of reps each
