April 2021

Day 5WOD 210409 Warm-up – Coach’s Choice A. EMOM 5:00… build bar as you go3 touch-n-go power cleansRest to 8:00, then BB. Complete workload for time… capped @ 22:00… dbs nte 40/2550 wall balls10 alternating db hang clean & jerks5 power cleans40 wall balls20 alternating db hang clean & jerks4 power cleans30 wall balls30 alternating […]

Day 4WOD 210408Aerobic Repeats + ROMWOD

Day 4WOD 210408Aerobic Repeats + ROMWOD A. Compete each interval @ 90% aerobic effort        8:00, rest 4:004:00, rest 2:002:00, rest 1:001:00, rest 30se30sec… no more intervalsB. ROMWOD

Day 3WOD 210407

Day 3WOD 210407 Warm-up – Coach’s Choice A. AMRAP 30:00 @ aerobic flow pace1000m row/ski – OR – 1.5mile Assault Bike – OR – 2000m bike ergThen, 5 rounds of:5 pull-ups10 hrpu15 squatsB. post WOD recovery

Day 2WOD 210406

Day 2WOD 210406 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar accordingly        1 squat clean + 2 front rack reverse lunges + 3 push jerks + 4 bar-facing burpees + 5 t2bRest to 17:00, then BB. 1 set every 2min, x 7… dumbbells nte 40/2515cal row/ski + 5 devil’s pressC. post

Day 1WOD 210405

Day 1WOD 210405 Warm-up – Coach’s Choice A1. 10 sumo deadlifts… no rest, then A2A2. 8 high box jumps… rest to 3:00, then back to A1, x 3… build bar each setRest to 10:00, then BB. Tabata Pull-ups/ring rows… 8 x 20sec on/10sec off@ 15:00, start CC. 5:00 – max calories – row/bike/skiRest to 25:00,

Day 1WOD 210405 Warm-up – Coach’s Choice A1. 10 sumo deadlifts… no rest, then A2A2. 8 high box jumps… rest to 3:00, then back to A1, x 3… build bar each setRest to 10:00, then BB. Tabata Pull-ups/ring rows… 8 x 20sec on/10sec off@ 15:00, start CC. 5:00 – max calories – row/bike/skiRest to 25:00,