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Whiteboard Chat Day 3WOD 200513 warm-up – Coach’s Choice A. Complete workload @ 80-90% effort24-18-12-6db power snatcheswall ballst2brest 5min, then BB. Complete workload @ 80-90% effort6-12-18-24alternating db hang clean & jerksmed ball cleanspull-upsC. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no db, use kb and do single arm alternating swings… […]

Whiteboard Chat Day 2WOD 200512 warm-up – Coach’s Choice A1. 15 deadlifts + 10 barbell roll-outs… rest 30sec, then A2A2. 10 bent row + 20 bird dogs… rest 90sec, then back to A1, x 4rest 5min after 4th set, then B – Tabata Mash-upB1. AMRAP 20sec – kb swings… rest 10sec, then B2B2. AMRAP 20sec

Whiteboard Chat Day 1WOD 200511 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… (0:00, 3:00, 6:00, 9:00, 12:00)8 strict press + 7 burpees over bar + 6 front rack lungesrest to 18:00 on timer, then BB. AMRAP 12:00 @ 90%3 single arm hang clean & jerks + 3 single arm

Day 1WOD 200511 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… (0:00, 3:00, 6:00, 9:00, 12:00)8 strict press + 7 burpees over bar + 6 front rack lungesrest to 18:00 on timer, then BB. AMRAP 12:00 @ 90%3 single arm hang clean & jerks + 3 single arm thrusters (R)3

Whiteboard Chat Day 6WOD 200509 warm-up – Coach’s Choice A. “Chad”1000 step-ups for time… wear a weighted vest or add load if possibleB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. no modifications needed… find something safe to step up to for 1000 reps No Equipment WOD = Daily WOD!!

Whiteboard Chat Day 5WOD 200508 warm-up – Coach’s Choice A. AMRAP 20:00 @ 90% effort… barbells nte 95/6515 sdhp12 hang power cleans9 shoulder to overhead6 dips30sec FLRB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no barbell, use db or kb… if single arm only do same number of reps each

Whiteboard Chat Day 4WOD 200507 warm-up – Coach’s Choice A. 1 set every 3min for 10 total sets… work @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00)15-20 walll balls + 5-10 t2bB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no wb, do thrusters with similar load… if

Whiteboard Chat Day 3WOD 200506 warm-up – Coach’s Choice A. Complete workload NFT… 80% effort21-18-15-12-9-6-3strict pull-upssingle arm push press each armsingle leg static loaded step-up each leg*execute 7-10 burpees after each completed setrest as needed, then BB. 3:00 abs!!30sec toe touches30sec bicycles30sec hip raises30sec V-sit hold30sec alt toe touches30sec FLRC. post WOD recovery… be still

Whiteboard Chat Day 2WOD 200505 warm-up – Coach’s Choice A1. 8 landmine reverse lunge to press (R)… rest 30sec, then A2A2. 8 landmine reverse lunge to press (L)… rest 30sec, then A3A3. 8 single arm landmine row (R)… rest 30sec, then A4A4. 8 single arm landmine row (L)… rest 90sec, then back to A1, x

Whiteboard Chat Day 1WOD 200504 warm-up – Coach’s Choice A. EMOM 15:001) 1 power clean + 1 hang squat clean + 1 clean & jerk2) 8 kb swings + 8 goblet squats3) 7-10 burpeesrest to 20:00 on timer, then BB. EMOM 15:001) 50 double unders/100 singles2) 20 db power snatches3) 45sec FLRC. post WOD recovery…