June 2020

Day 6WOD 200620 WOD – Coach’s Choice Fitness Outside of the Shed…

@ the whiteboard

Day 5WOD 200619

@ the whiteboard Day 5WOD 200619 warm-up – Coach’s Choice A. AMRAP 3:00 @ 90% effort6 alternating db hang clean reverse lunge to press9 burpeesrest 3min, then BB. AMRAP 3:00 @ 90% effort20 double unders/50 singles7/7 single arm db shoulder to overheadrest 3min, then CC. AMRAP 3:00 @ 90% effort12 med ball squats9 med ball

Day 4WOD 200618

@ the whiteboard Day 4WOD 200618 warm-up – Coach’s Choice A. AMRAP 2:30 every 5min, x 7200m run20 med ball step-upskb swings until time expireswork @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00B. post WOD recovery OutDoor WOD Requirements:-med ball-box-be prepared to run

Day 3WOD 200617

@ the whiteboard Day 3WOD 200617 warm-up – Coach’s Choice A1. 60sec SB… rest 30sec, then A2A2. 60sec FLR… rest 30sec, then A3A3. 60sec SB… rest 30sec, then back to A1, x 2rest as needed, then BB. Complete workload for time24-20-16-12-8-4-2alternating db hang clean & jerkswall ballsburpeesC. post WOD recovery OutDoor WOD Requirements:-db/kb-med ball

Day 2WOD 200616