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Day 2WOD 180417 warm-up – Coach’s Choice A. EMOM 10:00evens – heavy sled drag (walking backwards… one way)odds – 30sec farmer’s carry holdrest to 15:00 on timer, then BB. 1 set every 3min for 5 total sets… increased effort per set… barbells nte 95/65(15:00, 18:00, 21:00, 24:00, 27:00)15 shoulder to overhead12 sdhp9 bjsd – 24”/20”C. […]

Day 1WOD 180416 warm-up – Coach’s Choice A1. 8 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 180416 warm-up – Coach’s Choice A1. 8 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 5WOD 180413 warm-up – Coach’s Choice Dumbbells nte 50/35A. 12-9-6 @ 80% effortdb push presst2b/k2e/hkr/abmatsdb goblet squatsrest to 6:00 on timer, then BB. 3 sets @ 85% effort10 db g2oh, total reps, alt arms10 burpees (lateral hops over db)rest to 15:00 on timer, then CC. Repeat “A” @ increased effort (meet or beat previous effort)rest to

Day 4WOD 180412 warm-up – Coach’s Choice (Athletes can start @ A1, 2 or 3)A1. 30sec shuttle run @ 90% effort… rest 90sec, then A2A2. 30sec Assault Bike @ 90% effort… rest 90sec, then A3A3. 30sec bjsd (24”/20”) @ 90% effort… rest 90sec, then back to A1, x 3rest to 23:00 on timer, then BB.

Day 3WOD 180411 warm-up – Coach’s Choice A1. 10 back squats… rest 30sec, then A2A2. 30sec farmer’s carry hold… rest 30sec, then A3A3. 60sec FLR… rest to 5:00 on timer, then back to A1, x 3@ 15:00 on timer, go to BB. AMRAP 2:00 for max reps of:pull-ups – OR – muscle-upsrest to 22:00 on

Day 2WOD 180410 warm-up – Coach’s Choice A. 1 set every 3min for 6 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)12cal/10cal row + 10 overhead walking lunges + 10 burpees on to bumper platerest to 23:00 on timer, then BB. Complete workload @ 90% effort… barbells nte 115/7515-12-9-6hang power cleansbjsd… nte 30”C. post WOD

Day 1WOD 180409 warm-up – Coach’s Choice A1. 10 dumbbell chest press… rest 30sec, then A2A2. 10 deadlifts… rest 30sec, then A3A3. 45sec SB each side… rest to 5:00 on timer, then back to A1, x 3rest to 15:00 on timer, then BB. AMRAP 2:00 @ 95% effortAmerican kb swings… nte 24kg/16kg*if you stop or

Day 1WOD 180409 warm-up – Coach’s Choice A1. 10 dumbbell chest press… rest 30sec, then A2A2. 10 deadlifts… rest 30sec, then A3A3. 45sec SB each side… rest to 5:00 on timer, then back to A1, x 3rest to 15:00 on timer, then BB. AMRAP 2:00 @ 95% effortAmerican kb swings… nte 24kg/16kg*if you stop or

Day 5WOD 180406 warm-up – Coach’s Choice A1. sled push (1 direction)… rest 30sec, then A2A2. 15 strict/weighted pulling reps… rest to 3:00 on timer, then back to A1, x 4… (subtract 3 reps each set of A2… 15, 12, 9, 6)rest to 20:00 on timer, then BB. AMRAP 10:00 @ 90% effort15cal/12cal row10 wall balls10