June 2020

@ the whiteboardDay 6WOD 200606 warm-up – Coach’s Choice A. “Diane” in QuarantineChoose a variation of “Diane” and share it on the FB Member’s Page, or on IG!!->Option 121-15-9deadlifts @ 225/155hspu->Option 221-15-9deadlift whatever equipment you haveburpees over your equipment->Option 3 (no equipment option… use odd object)21-15-9deadlift an odd object (safely)burpees over that object (safely)B. post […]

Day 5WOD 200605

@ the whiteboardDay 5WOD 200605 warm-up – Coach’s Choice A. “Helen” with a suitcase3 rounds for time of:400m loaded carry (24kg/16kg kb)21 kb swings12 pull-ups (12 single arm row each arm w/kb)B. post WOD recovery No Modifications needed! No Equipment WOD 200605AMRAP 20:00 @ 80% effort50 steps – bear crawl forward50 air squats50 step –

Day 4WOD 200604

@ the whiteboardDay 4WOD 200604 warm-up – Coach’s Choice A. 90sec @ 90% effort, rest 90sec b/t sets… barbells nte 135/95@ 0:00 – 12 deadlifts + lunges in space until time expires@ 3:00 – 9 hang power cleans + inchworms in space until time expires (no push-up)@ 6:00 – 6 push jerks + burpees in

Day 3WOD 200603 Happy Birthday Jaime!!!

@ the whiteboardDay 3WOD 200603 warm-up – Coach’s Choice A. AMRAP 12:00 @ 80-90% effort10 db power snatches + 6 single arm push press25 double unders/50 singles10 db power snatches + 6 single arm push press (opposite arm)25 double unders/50 singes30sec FLRrest 6min, then BB. AMRAP 12:00 @ 80-90% effort6 tgu5 burpees over db/kbC. post

Day 2WOD 200602

@ the whiteboardDay 2WOD 200602 warm-up – Coach’s Choice A. 5 x 200m run @ 90% aerobic effort… rest 75sec b/t setsrest 5min after 5th set, then BB. 5 sets NFT8-10 bent row15 wall ballsrest 5min after 5th set, then CC. 5 x 200m run… rest 90sec b/t sets… goal is to meet or beat

Day 1WOD 200601