210430 Friday
Day 5WOD 210430 April Accomplishments!!!
April 2021
210430 Friday
Day 5WOD 210430 Warm-up – Coach’s Choice A1. 1 set @ 0:00, 12:00, 24:0030cal/25cal row/bike/ski21 kb swings @ 24kg/16kg12 pull-upsA2. 1 set @ 6:00, 18:00, 30:0030cal/25cal row/bike/ski21 bjsd @ 20”12 deadlifts @ 75-100% of your bodyweightB. post WOD recovery
210429 Thursday
Day 4WOD 210429Aerobic Repeats + ROMWOD Choose a modality & work @ 90% aerobic effortA. 5 x 1:00 – run (sidewalk loop)/row/ski/bike… rest 1:00 b/t sets… rest 4:00 b/t blocks, x 2B. ROMWOD
210428 Wednesday
Day 3WOD 210428 Warm-up – Coach’s Choice A. 3 sets, each @ 90% aerobic effort90sec – 20cal erg of choice + max med ball step-ups until time expires (box is athlete’s choice)90sec – restRest to 13:00 on timer, then BB. AMRAP 18:00 @ 80-90% effort15 bjsd/step-ups… nte 24”/20”12 shoulder to overhead… nte 115/759 t2bC. post
210427 Tuesday
Day 2WOD 210427 Warm-up – Coach’s Choice Choose a squat to train & load… Back, Front, OverheadA1. 10 loaded squats… rest to top of minute, then A2A2. EMOM 2:00 – 50 double unders/100 singlesRest to 5:00, then BB1. 8 loaded squats… rest to top of minute, then B2B2. EMOM 2:00 – 7-10 burpeesRest to 10:00,
210426 Monday
Day 1WOD 210426 Warm-up – Coach’s Choice A1. 1 squat clean + 2 front rack lunges + 3 shoulder to overhead… no rest b/t A1 & A2A2. 200m run… rest to 3:00, then back to A1, x 4… build bar if appropriateRest to 15:00, then BB. 3 sets @ 90% effort500m row/ski (1000m bike erg)21
