May 2020

Day 4WOD 200507

Whiteboard Chat Day 4WOD 200507 warm-up – Coach’s Choice A. 1 set every 3min for 10 total sets… work @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00)15-20 walll balls + 5-10 t2bB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no wb, do thrusters with similar load… if

Day 3WOD 200506 Happy Birthday Scott!!!

Whiteboard Chat Day 3WOD 200506 warm-up – Coach’s Choice A. Complete workload NFT… 80% effort21-18-15-12-9-6-3strict pull-upssingle arm push press each armsingle leg static loaded step-up each leg*execute 7-10 burpees after each completed setrest as needed, then BB. 3:00 abs!!30sec toe touches30sec bicycles30sec hip raises30sec V-sit hold30sec alt toe touches30sec FLRC. post WOD recovery… be still

Day 2WOD 200505

Whiteboard Chat Day 2WOD 200505 warm-up – Coach’s Choice A1. 8 landmine reverse lunge to press (R)… rest 30sec, then A2A2. 8 landmine reverse lunge to press (L)… rest 30sec, then A3A3. 8 single arm landmine row (R)… rest 30sec, then A4A4. 8 single arm landmine row (L)… rest 90sec, then back to A1, x

Day 1WOD 200504

Whiteboard Chat Day 1WOD 200504 warm-up – Coach’s Choice A. EMOM 15:001) 1 power clean + 1 hang squat clean + 1 clean & jerk2) 8 kb swings + 8 goblet squats3) 7-10 burpeesrest to 20:00 on timer, then BB. EMOM 15:001) 50 double unders/100 singles2) 20 db power snatches3) 45sec FLRC. post WOD recovery…

Day 1WOD 200504 warm-up – Coach’s Choice A. EMOM 15:001) 1 power clean + 1 hang squat clean + 1 clean & jerk2) 8 kb swings + 8 goblet squats3) 7-10 burpeesrest to 20:00 on timer, then BB. EMOM 15:001) 50 double unders/100 singles2) 20 db power snatches3) 45sec FLRC. post WOD recovery… be still

Rest Day Week of 200504 Preview