210515 Saturday
Day 6WOD 210515 WOD – Coach’s Choice Congratulations Ryan & Courtney!!!
May 2021
210514 Friday
Day 5WOD 210514 Warm-up – Coach’s Choice A. AMRAP 12:00 @ 80-90% effort6 single arm devil’s press, total reps, alternate arms… nte 50/3512 t2b24cal row/skiRest 5min, then BB. AMRAP 12:00 @ 80-90% effort6/6 db hang clean & jerks… nte 50/3512 reverse lunge wall balls, total reps, alternating legs24cal row/skiC. post WOD recovery
210513 Thursday
Day 4WOD 210513Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete workload @ 90% aerobic effort… row/bike erg/ski… athlete’s choice3 sets of:1000m, rest 1min500m, rest 1min250m, rest 1minB. ROMWOD
210512 Wednesday
Day 3WOD 210512 Warm-up – Coach’s Choice A. Tabata Mash-up… kb swings + goblet squats… kb is athlete’s choice8 sets @ 90% effort20sec – kb swings, 10sec rest20sec – goblet squats, 10sec restRest to 10:00 on timer, then BB. Tabata Mash-up… box jumps/step-ups + burpees… box height is athlete’s choice8 sets @ 90% effort20sec –
210511 Tuesday
Day 2WOD 210511 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build db accordingly3 single arm db thruster (R)25 double unders/50 singles3 single arm db thruster (L)25 double unders/50 singlesImmediately after the 5th set, go to BB. walking lunges around the sidewalk loop + run 1 lap around the sidewalk loopRest to
210510 Monday
Day 1WOD 210510 Warm-up – Coach’s Choice A1. Choose a complex that feels good in your belly1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchRest to top of minute, then A2A2. Execute workload @ 90% effort6 db power snatch, total
