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Day 4WOD 180510 warm-up – Coach’s Choice A. 8 x 30/30 – row/bike/ski… increased effort over 8 setsrest ~5min, then BB. 5 sets @ 80-90% effort400m run30 wall balls20 t2b/k2e/hkr/abmats w/med ballC. post WOD recovery

Day 3WOD 180509 warm-up – Coach’s Choice A1. 4 back squats @ 21X1 tempo… no rest b/t A1 & A2A2. 4 tgu @ moderate load… rest to 3:00, then back to A1, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00, then BB. 3 sets @ 80-90% effort500m row12 deadlifts… nte 185/13521 bjsd @

Day 2WOD 180508 warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo… no rest b/t A1 & A2A2. 30sec heavy farmer’s carry… no rest b/t A2 & A3A3. 20 walking lunges, total steps, no load… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on

Day 1WOD 180507 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprints @ 100% effort… work every 2:00(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 16:00 on timer, then B (repeat 180430)B. 1 set every 2:00 for 8 total sets … building bar is encouraged, but no failed reps… db nte 75/50(16:00, 18:00, 20:00,

Day 1WOD 180507 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprints @ 100% effort… work every 2:00(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 16:00 on timer, then B (repeat 180430)B. 1 set every 2:00 for 8 total sets … building bar is encouraged, but no failed reps… db nte 75/50(16:00, 18:00, 20:00,

Day 5WOD 180504 warm-up – Coach’s Choice A. 1 set every 3:00 for 5 total sets(0:00, 3:00, 6:00, 9:00, 12:00)sled drag + sled push + 3 sprints + 9 hang power cleans… barbells nte 115/75 (reps must be unbroken… 1 sprint = 1 direction)rest to 20:00 on timer, the BB. AMRAP 10:00 @ 80-90% effort5

Day 4WOD 180503 warm-up – Coach’s Choice A1. 5 back squats @ 21X1 tempo… no rest b/t A1 & A2A2. 30sec row/bike/ski @ 75%-80% effort… no rest b/t A2 & A3A3. 6-8 single arm db push press each arm… rest to 4:00, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 20:00,

Day 3WOD 180502Bring-A-Friend warm-up – Coach’s Choice A1. 30sec SB… rest 30sec, then A2A2. 30sec FLR… rest 30sec, then A3A3. 30sec SB… rest 30sec, then back to A1, x 2rest ~ 5:00, then BB. “Fight Gone Bad”3 sets of:1:00 – wall balls1:00 – sdhp… nte 75/551:00 – bjsd… nte 24”1:00 – shoulder to overhead… nte

Day 2WOD 180501 warm-up – Coach’s Choice A. 1 set every 5:00 for 5 total sets(0:00, 5:00, 10:00, 15:00, 20:00)12cal/9cal Assault Bike sprint + 30sec wall sit + 400m run@ 25:00 on timer, start BB. 3 sets @ 95% effort15 American kb swings – 24kg/16kg9 burpee box jumps – 24”/20”C. post WOD recovery

Day 1WOD 180430 warm-up – Coach’s Choice A. EMOM 12:00evens – 10-15 hrpuodds – 10-15 ring rowrest to 16:00 on timer, then BB. 1 set every 2:00 for 8 total sets … building bar is encouraged, but no failed reps… db nte 75/50(16:00, 18:00, 20:00, 22:00, 24:00, 26:00, 28:00, 30:00)1 squat clean + 1 hang