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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… be still […]

Whiteboard Chat Day 6WOD 200502 warm-up – Coach’s Choice A. Crawling “Cindy”AMRAP 20:005 wall climbs – OR – hand release inchworm push-ups10 push-ups15 squatsB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym Modifications-no modifications needed! No Equipment WOD 200502-Do the daily WOD!!

Whiteboard Chat Day 5WOD 200501 warm-up – Coach’s Choice A. EMOM 15:001) Right side – 1 db power snatch + 3 single arm db thrusters + 4 single arm overhead lunges2) Left side – 1 db power snatch + 3 single arm db thrusters + 4 single arm overhead lunges3) 50 double unders/100 singlesrest 5min

Whiteboard Chat Day 4WOD 200430 warm-up – Coach’s Choice Tabata Mash-ups…A1. AMRAP 20sec – hang power cleans (load is Athlete’s Choice)… rest 10sec, then A2A2. AMRAP 20sec – bottom-to-bottom squats… rest 10sec (in bottom of squat), then back to A1, x 8rest 5min after 8th set, then BB1. AMRAP 20sec – t2b… rest 10sec, then

Whiteboard Chat Day 3WOD 200429 warm-up – Coach’s Choice A1. Right Side – 5 suitcase deadlifts + 10 torso rows + 15 single arm push press… no rest Bt A1 & A2A2. 30sec SB each side + 30sec FLR… no rest b/t A2 & A3A3. Left Side – 5 suitcase deadlifts + 10 torso rows

Whiteboard Chat Day 2WOD 200428 warm-up – Coach’s Choice A1. 20 db power snatch… rest 1min, then A2A2. 20 single arm alternating kb swings… rest 1min, then A3A3. 20 loaded step-ups… rest 1min, then back to A1, x 3rest 5min after 3rd set, then BB. 3 sets @ 90% effort500m row20 burpees over rowerC. post

Whiteboard Chat Day 1WOD 200427 warm-up – Coach’s Choice A1. 1 power clean + 2 front rack lunges + 3 front squats + 4 shoulder to overhead… no rest b/t A1 & A2A2. 4 tgu + 60sec FLR… rest to 5:00 on your timer, then back to A1, x 4(A1 @ 0:00, 5:00, 10:00, 15:00)…

Day 1WOD 200427 warm-up – Coach’s Choice A1. 1 power clean + 2 front rack lunges + 3 front squats + 4 shoulder to overhead… no rest b/t A1 & A2A2. 4 tgu + 60sec FLR… rest to 5:00 on your timer, then back to A1, x 4(A1 @ 0:00, 5:00, 10:00, 15:00)… barbell load

Whiteboard Talk Day 6WOD 200425 warm-up – Coach’s Choice A. “Fran” on the RunFor time…21-15-9thrusterspull-ups*run 200m after the set of 21’s*run 400m after the set of 15’s*run 600m after the set of 9’sB. post WOD recovery… be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no barbell, is one implement (db or kb) and execute

Whiteboard Talk Day 5WOD 200424 warm-up – Coach’s Choice A. Execute 10 sets of the following DB/KB complex… right side + left side = 1 set5 single arm deadlifts + 5 hang clean & jerks + 5 single arm thrusters + 4 single arm overhead lungesrest 5min after 10th set, then BB. 5:00 of core