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Day 2WOD 140422 warm-up – Coach’s Choice 3 rounds of:3 thrusters + 10 burpeesrest 90 secondsnotes:-treat this as a strength segment… make the thrusters heavy and challenging, but have no fails, and no single reps… do 3 unbroken -rest accordingly- For time:100’ oh walking lunges – 45/25 (scale from there)1-2-3-4-5wall climbs (x3 inchworm push-ups)cash-out = […]

Day 1WOD 140421 warm-up – Coach’s Choice EMOM for 10:00 of:1 deadlift5 burpeeschoose a barbell weight that will allow for 10 rounds of perfect deadlifts (this should not be a 1RM)135/95, 185/125, 225/155, 275/185, 315/205 -rest accordingly- Perform the following workload for time:barbell levels – L1 95/65, L2 115/75, Rx’d 135/95, SK 165/1153 rounds of:6

Day 6WOD 140419 warm-up – Coach's Choice 10:00 extension of warm-up: moderate intensity100ft. sled push200m run -rest accordingly- For time:100 squats…1 power clean @ 1:00, 2 power cleans @ 2:00, 3 power cleans @ 3:00… and so on, until 100 squats are accumulated.115/75, scale down from there

Day 4WOD 140417 warm-up – Coach’s Choice 3 rounds of:6 snatch grip deadlifts – moderate load1:00 restimmediately followed by, 3 rounds of:6 sumo deadlifts – moderate load -rest accordingly- For time:21-15-9kb swingsbox jumps/step-ups w/step-down2 laps on trucker roadL1 – 16kg, 20”, scale down from thereL2 – 24kg, 24”L3 – 32kg, 30”

Day 3WOD 140416 warm-up – Coach's Choice EMOM for 10:00 perform 1 rope ascent (5 plank ascents)hold bumper plate (45/25) overhead and walk in-between each rope ascent notes:-athletes will be walking around the perimeter of the gym, with bumper plate overhead-EMOM, athletes will place bumpers on the ground and perform the required task-please do not

Day 2WOD 140415 warm-up – Coach’s Choice 5:00 – establish a 3 rep overhead squat3 rounds of (see levels):3 ohs1:00 – rest5 front squat1:00 – rest7 back squats1:00 – restL1 – add 10lb to each squatL2 – add 20lb to each squatL3 – add 30lb to each squat -rest accordingly- 3 rounds for time of:15

Day 1WOD 140414 warm-up – Coach’s Choice 5:00 – establish a 5 rep* barbell weight for the following complex:(1) deadlift(1) power clean(5) overhead press* (in any fashion) next, perform the following rep scheme for the above complex on the minutes listed…0:00 – 1, 1, 5 – add 5-10lb-2:30 – 1, 1, 4 – add 5-10lb-5:00

Day 6WOD 140412 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – stone carry – down and backon the odds – 12 step-ups (total) – 20" box -rest accordingly- For time: (no racks)60 back squats30 push jerks15 burpeesL1 – 95/65L2 – 115/75L3 – 135/95

Day 4WOD 140410 warm-up – Coach’s Choice EMOM for 10:00 of:5 kb swings5 goblet squatsL1 – 16kgL2 – 24kgL3 – 32kg -rest accordingly- For time:400m sandbag carry30 power snatch – 75/45200m sandbag carry15 power snatch – 75/45

Day 3WOD 140409 warm-up – Coach’s Choice 5 rounds of:5 bent row w/3 second hold – barbell comes to rest between each represt 2:00(keep barbells together for WOD) 3 rounds of: (45/25)10 dumbbell overhead walking lunges (R arm) – total steps10 dumbbell overhead walking lunges (L arm) – total steps1:00 rest (after completing 20 total