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@ the Whiteboard Day 6WOD 200523 warm-up – Coach’s Choice A. “JT”For Time21-15-9handstand push-upsring dipspush-upsB. post WOD recovery Home/Garage Gym ModificationsA. if no hspu, do pike push-ups or push-ups with feet elevated on box or bench… if no rings, do fixed dips on box or a pair of boxes, chairs etc to mimic movement No […]

@ the Whiteboard Day 5WOD 200522 warm-up – Coach’s Choice A. Resting “Nancy”5 x 1 set… rest 2min b/t sets400m run/row – OR – 2:00 bike15 ohs… 95/65 (if ohs not appropriate, do front squats)B. post WOD recovery Home/Garage Gym ModificationsA. if no barbell, use a pvc pipe or broomstick and double the squat reps…

@ the Whiteboard Day 4WOD 200521 warm-up – Coach’s Choice A. 4 x 250m row – OR – 200m run – OR – 1:00 bike… rest 1:00 b/t setsrest 3min after 4th set, then BB. Athlete’s Choice30 reps of barbell bear complex… load is Athlete’s Choice(1 rep = power clean + front squat + shoulder

@ the Whiteboard Day 3WOD 200520 warm-up – Coach’s Choice A1. 400m row/run – OR – 2:00 bike/cycle… no rest b/t A1 & A2A2. 1 power clean + 1 hang squat clean + 1 clean & jerk… no rest b/t A2 & A3A3. 7-10 pull-ups/bent rows… rest 90sec, then back to A1, x 5rest as

Whiteboard Talk Day 2WOD 200519 warm-up – Coach’s Choice A1. 3 goblet squats @ 55X1 tempo… rest 30sec, then A2A2. 5/5 single arm Z press @ 30X3 tempo… rest 30sec, then A3A3. 5/5 single arm row w/3sec pause at top of each rep… rest 60-90sec, then back to A1, x 3rest as needed after 3rd

Whiteboard Talk Day 1WOD 200518 warm-up – Coach’s Choice A1. 6-8 Barbell RDL @ controlled tempo… rest 30sec, then A2A2. 8-10 sdhp… rest 30sec, then A3A3. 6-8 front rack reverse lunges, total reps, alternate legs… rest 60-90sec, then back to A1, x 4rest as needed after 4th set, then BB. Tabata kb swings8 x 20sec

Day 1WOD 200518 warm-up – Coach’s Choice A1. 6-8 Barbell RDL @ controlled tempo… rest 30sec, then A2A2. 8-10 sdhp… rest 30sec, then A3A3. 6-8 front rack reverse lunges, total reps, alternate legs… rest 60-90sec, then back to A1, x 4rest as needed after 4th set, then BB. Tabata kb swings8 x 20sec work/10sec restrest

Whiteboard Chat Day 6WOD 200516 warm-up – Coach’s Choice A. Crawling “Annie”50-40-30-20-10sit-upsdouble unders/singles/hip tap hops*5 wall climbs – OR – 5 inchworm hrpu after each completed setB. post WOD recovery… be still 5-10min… no distractions Modifications listed above No Equipment WOD 200516Daily WOD!!

Whiteboard Chat Day 5WOD 200515 warm-up – Coach’s Choice “Quarantined 50”A. Complete workload for time50 bjsd/step-ups50 kb/db torso rows (25/25)50 kb/db swings50 walking lunges50 V-ups50 single arm kb/db push press (25/25)50 waiter’s bow – OR – deadlfits – OR – good mornings (use kb/db/empty barbell)50 wall balls – OR – thrusters – OR – jump

Whiteboard Chat Day 4WOD 200514 warm-up – Coach’s Choice A1. 7 single arm db/kb power clean each arm… rest 30sec, then A2A2. 5 reverse lunge to press each leg/arm… rest 30sec, then A3A3. 10 torso row each arm… rest 1min, then back to A1, x 3rest 5min after 3rd set, then BB. Complete workload @