May 2021

Day 3WOD 210526 Warm-up – Coach’s Choice A. Unbroken Power Cleans – 6. 6. 6. 6. 6.Execute 3-5 wall climbs @ dots(6 upc + dots every 3min… build to 6RM)Rest 5min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort20 shoulder to overhead… nte 75/5530sec FLR50 double unders (x2 singles)30sec wall sitC. post WOD recovery

Day 2WOD 210525

Day 2WOD 210525 Warm-up – Coach’s Choice A. EMOM 10:00Evens – 30sec strict/weighted push-upsOdds – 30sec strict/weighted pulling repsNo rest b/t A&BB. Farmer’s carry the sidewalk loop (200m)@ 15:00 on timer, start CC. 100 wall balls for timeNo rest b/t C&DD. Farmer’s carry the sidewalk loop (200m)No rest b/t D& EE. 1000m for time… row/ski,

Day 1WOD 210524

Day 1WOD 210524 Warm-up – Coach’s Choice A1. 8 front rack reverse lunges, total reps, alternate legs… rest to top of minute, then A2A2. 8 dual db shoulder to overhead, start with strict reps before moving to push press/jerks… rest to 3:00, then back to A1, x 3… build loads over 3 sets@ 10:00 start

Rest Day     Week of 210524 Preview

Day 1WOD 210524 Warm-up – Coach’s Choice A1. 8 front rack reverse lunges, total reps, alternate legs… rest to top of minute, then A2A2. 8 dual db shoulder to overhead, start with strict reps before moving to push press/jerks… rest to 3:00, then back to A1, x 3… build loads over 3 sets@ 10:00 start

Day 6WOD 210522 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210521 Happy Birthday Brett!!!

Day 5WOD 210521 Warm-up – Coach’s Choice A. AMRAP 6:00 @ 90% effort200m run (sidewalk loop)9 squat cleans… nte 95/6512 t2bRest 3min, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 95/659 burpee pull-ups250m row/ski (500m bike erg)Rest 3min, then CC. AMRAP 6:00 @ 90% effort9 thrusters… 95/6550 double unders/x2 singles12 med ball