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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 […]

Day 5WOD 180427 warm-up – Coach’s Choice A1. 2:00 workload @ 95% effort14/12cal Assault Bike + 9 shoulder to overhead + rope climbs until time expires… rest to 5:00 on timer, then A2A2. 2:00 workload @ 95% effort14/12cal row + 10 db hang clean & jerk (5 each side) + burpees until time expires… rest

Day 4WOD 180426 warm-up – Coach’s Choice A. 5 x 10sec Assault Bike Sprint @ 100% effort… sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort400m run 15 kb swings (24kg/16kg)15 pull-ups15 ohs/front squats (95/65)C. post WOD recovery

Day 3WOD 180425 warm-up – Coach’s Choice A’s are a Tabata Mash-up… Athletes can start @ A1 or A2A1. AMRAP 20sec – air squats… rest 10sec, then A2A2. AMRAP 20sec – shuttle run… rest 10sec, then back to A2, x 8rest to 13:00 on timer, then BB. Complete workload for time… capped @ 17:0050. 40.

Day 2WOD 180424 warm-up – Coach’s Choice A1. 6 back squats @ 21X1 tempo… rest 30sec, then A2A2. 4 tgu… total reps, alt arms, moderate load… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 20:00 on timer, then

Day 1WOD 180423 warm-up – Coach’s Choice A1. 5-7 cgbp @ 30X1 tempo… no rest b/t A1 & A2A2. heavy sled push (one way)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00, then B’sB1. AMRAP 30sec – strict pull-ups/ring rows… no rest b/t B1 & B2B2.

Day 1WOD 180423 warm-up – Coach’s Choice A1. 5-7 cgbp @ 30X1 tempo… no rest b/t A1 & A2A2. heavy sled push (one way)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00, then B’sB1. AMRAP 30sec – strict pull-ups/ring rows… no rest b/t B1 & B2B2.

Day 5WOD 180420 warm-up – Coach’s Choice A. 100 wall balls for timerest to 10:00 on timer, then BB. 1 set for time… barbells nte 95/65500m row30 clean to overheadrest to 20:00 on timer, then CC. 40 burpee box jumps for time… 24”/20”D. post WOD recovery

Day 4WOD 180419 warm-up – Coach’s Choice A. 2000m Ski Erg relay… nte 200m increments!rest as needed, then B’s… athletes can start @ B1 or B2B1. 300m/250m row + 30 double unders… (work @ 0:00, 6:00, 12:00, 18:00)B2. 15cal/12cal bike + 10 kb swings… (work @ 3:00, 9:00, 15:00, 21:00)C. post WOD recovery

Day 3WOD 180418 warm-up – Coach’s Choice A1. 10sec Assault Bike Sprint @ 100% effort… no rest b/t A1 & A2A2. 1 set unbroken strict pulling reps (ring row, pull-ups, muscle-ups)… rest to 3:00 on timer, then back to A1 x 5… (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 4:00