June 2020

@ the whiteboard Day 2WOD 200616 warm-up – Coach’s Choice A. EMOM 12:001) 8-12 single arm row each arm2) 8-12 bjsd/step-ups3) 8-12 single arm pp each armrest to 16:00 on timer, then BB. Complete workload @ 80-90% effort200m run21 db suitcase deadlifts – Right Side21 hrpu21 db suitcase deadlifts – Left Side400m run15 db suitcase […]

Day 1WOD 200615 Happy Birthday Lex!!!

@ the whiteboard Day 1WOD 200615 warm-up – Coach’s Choice A. 1 set every 2:30, x 51 db power snatch + 2 db hang clean reverse lunge to press + 3 single arm db thrusters + 4 db single arm overhead lunges-execute complex on right, then on leftwork @ 0:00, 2:30, 5:00, 7:30, 10:00rest to

Day 1WOD 200615 warm-up – Coach’s Choice A. 1 set every 2:30, x 51 db power snatch + 2 db hang clean reverse lunge to press + 3 single arm db thrusters + 4 db single arm overhead lunges-execute complex on right, then on leftwork @ 0:00, 2:30, 5:00, 7:30, 10:00rest to 16:00 on timer,

Rest Day Week of 200615 Preview

@ the whiteboard Day 6WOD 200613 warm-up – Coach’s Choice A. Confusing “Cindy”Complete 20:00 workload for max reps5:00 – 5 pull-ups + 10 push-ups + 15 squats5:00 – 8 push-ups + 12 squats + 4 pull-ups5:00 – 9 squats + 3 pull-ups + 6 push-ups5:00 – 2 pull-ups + 4 push-ups + 6 squats Home/Garage

Day 6WOD 200613 Fitness Outside of the Shed…

Day 5WOD 200612 Happy Wedding Jess & Dan!!!

@ the whiteboard Day 5WOD 200612 warm-up – Coach’s Choice A. 5 sets @ 90% effort… rest 1:00 b/t setsAMRAP 2:0050 double unders/100 singles12 alternating db hang clean & jerksburpees until time expireswork @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 5 sets @ 90% effort… rest 1:00 b/t sets200m run12

Day 4WOD 200611