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@ the whiteboardDay 2WOD 200602 warm-up – Coach’s Choice A. 5 x 200m run @ 90% aerobic effort… rest 75sec b/t setsrest 5min after 5th set, then BB. 5 sets NFT8-10 bent row15 wall ballsrest 5min after 5th set, then CC. 5 x 200m run… rest 90sec b/t sets… goal is to meet or beat […]

@ the whiteboard Day 1WOD 200601 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 clean grip deadliftsodds – 15 hrpuB. EMOM 8:00evens – 4 front rack lunges + 4 front squatsodds – 1-5 wall climbs – OR – 5 inchworm push-upsC. EMOM 8:00evens – 3 squat cleansodds – 5-10 hspu – OR – 10

Day 1WOD 200601 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 clean grip deadliftsodds – 15 hrpuB. EMOM 8:00evens – 4 front rack lunges + 4 front squatsodds – 1-5 wall climbs – OR – 5 inchworm push-upsC. EMOM 8:00evens – 3 squat cleansodds – 5-10 hspu – OR – 10 feet elevated push-upsD.

@ the whiteboard Day 6WOD 200530 warm-up – Coach’s Choice A. Jumping “Jeremy”21-15-9pvc ohsburpees*100 double unders/200 singles after the 21’s*150 double unders/300 singles after the 15’s*200 double unders/400 singles after the 9’sB. post WOD recovery No Modifications needed… to this as the No Equipment WOD!

@ the whiteboard  Day 5WOD 200529 warm-up – Coach’s Choice A. “Elizabeth” in a boat (or on the run)21-15-9squat cleans… 135/95ring dips*row 250m after the set of 21’s*row 500m after the set of 15’s*row 750m after the set of 9’sB. post WOD recovery Home/Garage Gym ModificationsA. if no barbell, use a db or kb and

@ the whiteboard Day 4WOD 200528 warm-up – Coach’s Choice A. 4 x 400m row… rest 1:30b/t setsrest 3-5min after 4th set, then BB. 1 set every 2min, x 45 snatch grip deadlifts + 3 snatch grip pendlay row + 1 power snatchrest 3-5min, then CC. Repeat “A”rest 3-5min, then DD. 1 set every 2min,

@ the whiteboard Day 3WOD 200527 warm-up – Coach’s Choice A. AMRAP 5:00 @ 90% effort10 pull-ups15 wall ballsrest 5:00, then BB. AMRAP 5:00 @ 90% effort15 kb swings10 burpee step-upsrest 5:00, then CC. AMRAP 5:00 @ 90% effort10 t2b15 sdhprest 5:00, then DD. AMRAP 5:00 @ 90% effort10 meb ball cleans15 double unders/25 singlesE.

@ the whiteboard Day 2WOD 200526 warm-up – Coach’s Choice A. EMOM 5:001 power clean + 1 hang squat clean + 1 clean & jerkrest to 6:00 on timer, then BB. 5 x 1:00 – burpees… rest 1:00 b/t sets… work @ 80-90% effortrest to 20:00 on timer, then CC. EMOM 5:001 power clean +

@ the whiteboard Day 1WOD 200525 warm-up – Coach’s Choice A1. 5 front squats @ 30X1 tempo… no rest b/t A1 & A2A2. 8 split stance single arm press each arm… squat every 3min, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB1. 8 chainsaw row each arm… no rest

Day 1WOD 200525 warm-up – Coach’s Choice A1. 5 front squats @ 30X1 tempo… no rest b/t A1 & A2A2. 8 split stance single arm press each arm… squat every 3min, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB1. 8 chainsaw row each arm… no rest b/t B1 &