April 2021

Day 3WOD 210414 Happy Birthday Coach McShawn!!!

Day 3WOD 210414 Warm-up – Coach’s Choice A. EMOM 8:00… db’s nte 50/35Evens – AMRAP 30sec – dual db deadliftsOdds – AMRAP 30sec – renegade rowsB. EMOM 8:00… barbells nte 135/95Evens – 6 power cleansOdds – 6 shoulder to overheadC. EMOM 8:00Evens – 50 double unders/100 singlesOdds – 30sec wall sitD. EMOM 8:00… db nte

Day 2WOD 210413

Day 2WOD 210413 Warm-up – Coach’s Choice A1. Complete workload @ 95% effort, work @ 0:00, 6:00, 12:00, 18:00, 24:0015 kb swings (nte 32kg/24kg) + 10 burpee bjsd (24”/20”)A2. Complete workload @ 95% effort, work @ 3:00, 9:00, 15:00, 21:00, 27:0020cal/17cal row or ski + 20 air squatsB. post WOD recovery

Day 1WOD 210412 Happy Birthday Brandie!!!

Day 1WOD 210412 Warm-up – Coach’s Choice A1. 6-8 back squats… rest to top of minute, then A2A2. 6-8 dual dumbbell strict press… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort22-16-10Alternating db squat clean thrusters… nte 50/35Pull-upsExecute

Day 1WOD 210412 Warm-up – Coach’s Choice A1. 6-8 back squats… rest to top of minute, then A2A2. 6-8 dual dumbbell strict press… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort22-16-10Alternating db squat clean thrusters… nte 50/35Pull-upsExecute

Rest Day Week of 210412 Preview

Day 6WOD 210410 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210409