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Day 5WOD 170414 warm-up – Coach’s ChoiceA1. 10sec bike sprint @ 100% effort, rest to 2:30 then A2(work @ 0:00, 5:00, 10:00, 15:00)A2. 10sec shuttle sprint @ 100% effort, rest to 5:00 then back to A1, x 4(work @ 2:30, 7:30, 12:30, 17:30)rest to 25:00 on timer, then BB. Complete workload with a sprint mentality!… […]

Day 4WOD 170413 warm-up – Coach’s Choice A. AMRAP 8:00 @ 80% effort… (Athletes who missed a primary lift can use the 8:00 time domain to complete missed lifts)5 pull-ups10 hrpu15 air squats200’ farmer’s carryrest to 12:00 on timer, then BB. EMOM 5:005 dumbbell bicep curls (both arms same time) + 5 dumbbell thrustersrest to

Day 3WOD 170412 warm-up – Coach’s Choice A. Primary Lift – Push Press… 3 x 10lift @ 0:00, 3:00, 6:00rest to 9:00, then Bs (auxiliary strength)B1. 10 RFESS each leg, rest 30sec then B2B2. 10 single arm row, rest to 12:00 then back to B1, x 3(B1 @ 12:00, 15:00, 18:00)rest to 25:00, then CC.

Day 2WOD 170411 warm-up – Coach’s Choice A. 5 x 1 set every 2min… work @ 0:00, 2:00, 4:00, 6:00, 8:006 unbroken power cleans + 5 high box jumpsrest to 10:00, then BB. 3 sets… workload capped @ 5:002 tough tgu, total reps, alt arms10 pistols – OR – 20 perfect air squatsrest to 20:00

Day 1WOD 170410 warm-up – Coach’s Choice A. Primary Lift – Back Squat… 3 x 10lift @ 0:00, 3:00, 6:00rest to 9:00, then Bs (auxiliary strength)B1. 10 strict/weighted ring row, rest 30sec then B2B2. 10 standing dumbbell shoulder press, rest to 12:00 then back to B1, x 3(B1 @ 12:00, 15:00, 18:00)rest to 25:00, then

Day 5WOD 170407 warm-up – Coach’s Choice A. 4 x 10sec bike sprints @ 100% effort… sprint every 2minrest to 10:00 on timer, then BB. 10 tgu, total reps, alt arms… not for time… load not to exceed 65/40rest to 20:00 on timer, then CC. AMRAP 10:00 @ high intensity5 pull-ups10 hrpu15 squats200’ runD. post

Day 4WOD 170406 warm-up – Coach’s Choice Aerobic Flow Thursday!A. Train for 30:00 @ aerobic flow pace… climb the rope once or perform 3 pull-ups + 3 t2b every 3min, including minute 0 & minute 30!10 sandbag step-up & over @ 20”10 db curl & press, both arms at same time10 db deadlifts10 goblet squats

Day 3WOD 170405 warm-up – Coach’s Choice A. EMOM 9:00minute 1 – 10 cgbpminute 2 – 10 single arm rowminute 3 – 5 high box jumps@ 10:00 on timer, go to BB. EMOM 5:0050 double unders – OR – :40 attemptsrest to 20:00 on timer, then CC. 7 rounds… capped @ 10:0010 ring/box dips10 sdhp…

Day 2WOD 170404 warm-up – Coach’s Choice A. 4:00 workload @ 80-90% effort… dumbbells not to exceed 50/3515 db burpee squat cleans30 t2b/k2e/hkrrow max calories until time expiresrest 4:00, then BB. 4:00 workload @ 80-90% effort15 db push press30 db g2ohmax wall balls until time expiresrest 4:00, then CC. 4:00 workload @ 80-90% effort15 burpee

Day 1WOD 170403 warm-up – Coach’s Choice A. 3 x 5 pause thrusters… work every 3min… finish heavier than 170327-hold bottom of thruster for 3sec-hold overhead position of thruster for 3secwork @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periods, and after 3rd setrest to 10:00 on timer, then BB. EMOM 5:00…