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Whiteboard Talk Day 4WOD 200423 warm-up – Coach’s Choice A. 5 x 1 set @ 90% effort… rest 2min b/t sets90sec aerobic effort – Athlete’s Choice (row/bike/run)20 db power snatches10 t2brest 5min after 5th set, then BB. 75 wall balls for time… execute 5 burpees every stop, pause or drop of wall ballsC. post WOD […]

Whiteboard Talk Day 3WOD 200422 warm-up – Coach’ Choice A. AMRAP 7:00 @ 90% effort1 wall climb – OR – inchworm push-up2/2 db/kb hang clean & jerks3 air squats*add 1 rep to each movement after each completed round of workrest 5min, then BB. AMRAP 7:00 @ 90% effort5 strict press20 double unders/50 singles10 sdhp20 double

Whiteboard Talk Day 2WOD 200421 warm-up – Coach’s Choice A1. 20 unbroken kb swings… rest 1min, then A2A2. 10/10 single leg RDL w/kb… rest 1min, then A3A3. 10/10 standing single arm bent row… rest 1min, then A4A4. 20 unbroken goblet squats… rest 2min, then back to A1, x 3rest 5min after 3rd set, then BB.

Whiteboard Talk Day 1WOD 200420 warm-up – Coach’s Choice A. 5 x 1 set of complex @ high intensity… rest 2min b/t sets12 deadlifts + 3 burpees over bar9 hang power cleans + 3 burpees over bar6 shoulder to overhead + 3 burpees over bar(barbell load is athlete’s choice… reps should be unbroken)rest 5min after

Day 1WOD 200420 warm-up – Coach’s Choice A. 5 x 1 set of complex @ high intensity… rest 2min b/t sets12 deadlifts + 3 burpees over bar9 hang power cleans + 3 burpees over bar6 shoulder to overhead + 3 burpees over bar(barbell load is athlete’s choice… reps should be unbroken)rest 5min after 5th set,

Whiteboard Chat Day 6WOD 200418 warm-up – Coach’s Choice A. “Cindy” on the RunAMRAP 20:005 pull-ups10 hrpu15 air squats20 double unders 50 singles200m loaded runB. post WOD recovery… Be still 5-10min… no distractions Home/Garage Gym Modificationsif no pull-ups, do 5 single arm row each arm with db or kb… or 5 bent row with barbellif

Whiteboard Chat Day 5WOD 200417 warm-up – Coach’s Choice A. AMRAP 30:00 @ aerobic flow effort… barbells nte 135/9530 loaded step-ups (load with whatever is appropriate and safe for you)5 deadlifts30 step-back burpees5 hang power cleans30 wall balls5 shoulder to overhead30sec SB each sideB. post WOD recovery – Be still 5-10min… no distractions Home/Garage Gym

Whiteboard Chat Day 4WOD 200416 warm-up – Coach’s Choice A1. 10-15 single arm glute bridge floor presses each arm… no rest b/t A1 & A2A2. 8-10 single leg RDL each leg… no rest b/t A2 & A3A3. 10-15 hollow rocks… rest to 5:00 on timer, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest

Whiteboard Chat Day 3WOD 200415 warm-up – Coach’s Choice A. AMRAP 10:00 @ 90% effortthrusters… nte 95/65*execute 5 burpees EMOM, starting @ 0:00rest 5min, then BB. AMRAP 10:00 @ 90% effortkb swings*execute 30 double unders/50 singles EMOM, starting @ 0:00C. post WOD recovery – Be still 5-10min… no distractions Home/Garage Gym ModificationsA. if no barbell,

Whiteboard Chat Day 2WOD 200414 warm-up – Coach’s Choice A1. 20 goblet squats… rest 30sec, then A2A2. 10/10 single arm torso row… rest 30sec, then A3A3. 10/10 suitcase deadlifts… rest 30sec, then A4A4. 10/10 single arm hang clean & jerks… rest 90sec, then back to A1, x 2rest as needed, then BB. 6 x 90sec