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Day 5WOD 190405 warm-up – Coach’s Choice A1. AMRAP 90sec – step-ups (24”/20”)… rest 90sec, then A2A2. AMRAP 90sec – dumbbell g2oh (50/35)… rest 90sec, then A3A3. AMRAP 90sec – burpees… rest 90sec, then back to A1, x 2rest to 22:00 on timer, then BB. 1 set… capped @ 8:0060cal row – OR – 50cal […]

Day 4Partner WOD 190404 warm-up – Coach’s Choice A. EMOM 10:00evens – max barbell thrusters (athlete 1)odds – max barbell thrusters (athlete 2)*one barbell per team**each athlete must perform 5 burpees while their partner is accumulating max thrustersrest to 15:00 on timer, then BB. 15:00 – max meters + max double undersathlete 1 – 300m

Day 3WOD 190403Bring-A-Friend warm-up – Coach’s Choice A. EMOM 10:00evens – AMRAP 30sec ring rowodds – AMRAP 30sec push-upsrest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort15cal – row/bike/ski30 air squats15 kb sdhp30 bjsd/step-ups (choice)C. post WOD recovery  

Day 2WOD 190402 warm-up – Coach’s Choice A1. 8 front rack lunges… rest to top of minute, then A2A2. 10 single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 5 x 1:00 max calories row/bike/ski… rest 1min b/t

Day 1WOD 190401 warm-up – Coach’s Choice A1. 8 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 10 barbell strict press… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, thenB. EMOM 5:002. 2. 2. – power cleans… rest 10sec

Day 1WOD 190401 warm-up – Coach’s Choice A1. 8 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 10 barbell strict press… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, thenB. EMOM 5:002. 2. 2. – power cleans… rest 10sec

Day 5WOD 190329 warm-up – Coach’s Choice Aerobic Flow FridayA.  AMRAP 30:00 @ aerobic flow pace… barbell nte 135/9515cal row/bike/ski6 power cleans30 step-ups… nte 24”3 squat cleans45 double unders/singles1 rope climb (sub 3 pull-ups + 3 t2b)B. post WOD recovery

Day 4Partner WOD 190328 warm-up – Coach’s Choice A. AMRAP 8:0015 kb swings (24kg/16kg) 25 air squats*you go, I go format**1 kb per teamrest to 12:00 on timer, then BB. AMRAP 8:00man-makers… dumbbells are athlete’s choice*as a team, accumulate as many man-makers as possible in 8:00**one pair of dumbbells per team(push-up + row (R) +

Day 3WOD 190327 warm-up – Coach’s Choice A1. 5 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2A2. squat clean – OR – squat snatch cluster… 2. 2. 2, rest 10sec @ dots… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on

Day 2WOD 190326 warm-up – Coach’s Choice A1. 60sec SB (R)… rest 30sec, then A2A2. 60sec FLR… rest 30sec, then A3A3. 60sec SB (L)… rest 30sec, then A4A4. 60sec forearm plankrest to 10:00 on timer, then BB. Tabata Mash-up… barbells nte 115/7520sec hang power cleans… rest 10sec + 20sec air squats… rest 10sec bottom of