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@ the whiteboard Day 1WOD 200622 warm-up – Coach’s ChoiceEquipment Needed – heavy db, med ball, box A. 7 x 1:00… rest 1:00 b/t sets6 db g2oh… nte 75/506 med ball cleans… nte 20max med ball step-ups until time expiresrest to 18:00 on timer, then BB. 7 x 1:00… rest 1:00 b/t sets200m runmax air […]

Day 1WOD 200622 warm-up – Coach’s ChoiceEquipment Needed – heavy db, med ball, box A. 7 x 1:00… rest 1:00 b/t sets6 db g2oh… nte 75/506 med ball cleans… nte 20max med ball step-ups until time expiresrest to 18:00 on timer, then BB. 7 x 1:00… rest 1:00 b/t sets200m runmax air squats until time

@ the whiteboard

@ the whiteboard Day 5WOD 200619 warm-up – Coach’s Choice A. AMRAP 3:00 @ 90% effort6 alternating db hang clean reverse lunge to press9 burpeesrest 3min, then BB. AMRAP 3:00 @ 90% effort20 double unders/50 singles7/7 single arm db shoulder to overheadrest 3min, then CC. AMRAP 3:00 @ 90% effort12 med ball squats9 med ball

@ the whiteboard Day 4WOD 200618 warm-up – Coach’s Choice A. AMRAP 2:30 every 5min, x 7200m run20 med ball step-upskb swings until time expireswork @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00B. post WOD recovery OutDoor WOD Requirements:-med ball-box-be prepared to run

@ the whiteboard Day 3WOD 200617 warm-up – Coach’s Choice A1. 60sec SB… rest 30sec, then A2A2. 60sec FLR… rest 30sec, then A3A3. 60sec SB… rest 30sec, then back to A1, x 2rest as needed, then BB. Complete workload for time24-20-16-12-8-4-2alternating db hang clean & jerkswall ballsburpeesC. post WOD recovery OutDoor WOD Requirements:-db/kb-med ball

@ the whiteboard Day 2WOD 200616 warm-up – Coach’s Choice A. EMOM 12:001) 8-12 single arm row each arm2) 8-12 bjsd/step-ups3) 8-12 single arm pp each armrest to 16:00 on timer, then BB. Complete workload @ 80-90% effort200m run21 db suitcase deadlifts – Right Side21 hrpu21 db suitcase deadlifts – Left Side400m run15 db suitcase

@ the whiteboard Day 1WOD 200615 warm-up – Coach’s Choice A. 1 set every 2:30, x 51 db power snatch + 2 db hang clean reverse lunge to press + 3 single arm db thrusters + 4 db single arm overhead lunges-execute complex on right, then on leftwork @ 0:00, 2:30, 5:00, 7:30, 10:00rest to

Day 1WOD 200615 warm-up – Coach’s Choice A. 1 set every 2:30, x 51 db power snatch + 2 db hang clean reverse lunge to press + 3 single arm db thrusters + 4 db single arm overhead lunges-execute complex on right, then on leftwork @ 0:00, 2:30, 5:00, 7:30, 10:00rest to 16:00 on timer,

@ the whiteboard Day 6WOD 200613 warm-up – Coach’s Choice A. Confusing “Cindy”Complete 20:00 workload for max reps5:00 – 5 pull-ups + 10 push-ups + 15 squats5:00 – 8 push-ups + 12 squats + 4 pull-ups5:00 – 9 squats + 3 pull-ups + 6 push-ups5:00 – 2 pull-ups + 4 push-ups + 6 squats Home/Garage