@ the whiteboard Day 4WOD 200611 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort20 overhead lunges15 sdhp10 g2ohrest 5:00, then BB. AMRAP 10:00 @ 80-90% effort12 deadlifts9 hang power cleans6 push jerks3 bar-facing burpeesC. post WOD recovery Home/Garage Gym ModificationsA. if no barbell, use db/kb and do single arm, switch sides each roundB. […]
@ the whiteboard Day 3WOD 200610 warm-up – Coach’s Choice A. 1 set every 3min, x 55 hang squat cleans + 200m sprint + 5 hang squat cleanswork @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 3 sets @ 90% effort500m row – OR – 400m run – OR – 2:00
@ the whiteboard Day 2WOD 200609 warm-up – Coach’s Choice A1. AMRAP 1:00 – kb swings… rest 1min, then A2A2. AMRAP 1:00 – bjsd/step-ups… rest 1min, the A3A3. AMRAP 1:00 – wall balls… rest 1min, then back to A1, x 2rest to 15:00 on timer, then BB1. AMRAP 1:00 – jump rope… rest 1min, then
@ the whiteboard Day 1WOD 200608 warm-up – Coach’s Choice A. 1 set every 3min, x 55 snatch grip deadlifts + 5 hang power snatches + 5 ohs(use clean grip, hand power cleans and front squat as modification)work @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort10
Day 1WOD 200608 warm-up – Coach’s Choice A. 1 set every 3min, x 55 snatch grip deadlifts + 5 hang power snatches + 5 ohs(use clean grip, hand power cleans and front squat as modification)work @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort10 med ball cleans15
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