200625 Thursday
Day 4Home/Garage Gym WOD 200625OutDoor WOD – Closed Thursdays (summer hours)
@ the whiteboard Day 4Home/Garage Gym WOD 200625OutDoor WOD – Closed Thursdays (summer hours) A. 1 set every 3min, x 51 deadlift + 1 hang squat clean + 1 clean & jerk + 1 wall climb + 30 double unders / 60 singleswork @ 0:00, 3:00, 6:00, 9:00, 12:00… build bar each set if appropriaterest
@ the whiteboard Day 3WOD 200624 warm-up – Coach’s ChoiceEquipment Needed – dumbbell, box A. 1 set every 3:00, x 56 split stance RDL each leg + 8 alternating hang clean rl2p + 10 db loaded step-upswork @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00, then BB. 3 sets @ 90% effort8 burpee step-ups… nte
@ the whiteboard Day 2WOD 200623 warm-up – Coach’s ChoiceEquipment Needed – kettlebell, jump rope, med ball A. EMOM 15:001) 8-12 kb swings2) 8-12 goblet squats3) 8-12 single arm front rack lunges (4/4-6/6)rest to 19:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort50 du/100s25 kb sdhp15 wall balls10 FLR alternating shoulder tapsC. post WOD
@ the whiteboard Day 1WOD 200622 warm-up – Coach’s ChoiceEquipment Needed – heavy db, med ball, box A. 7 x 1:00… rest 1:00 b/t sets6 db g2oh… nte 75/506 med ball cleans… nte 20max med ball step-ups until time expiresrest to 18:00 on timer, then BB. 7 x 1:00… rest 1:00 b/t sets200m runmax air
Day 1WOD 200622 warm-up – Coach’s ChoiceEquipment Needed – heavy db, med ball, box A. 7 x 1:00… rest 1:00 b/t sets6 db g2oh… nte 75/506 med ball cleans… nte 20max med ball step-ups until time expiresrest to 18:00 on timer, then BB. 7 x 1:00… rest 1:00 b/t sets200m runmax air squats until time
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