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Whiteboard Chat Day 1WOD 200413 warm-up – Coach’s Choice A. Single Arm Dumbbell – OR – Kettlebell Complex(R) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead60sec FLR(L) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead30sec SB each sideexecute this […]

Day 1WOD 200413 warm-up – Coach’s Choice A. Single Arm Dumbbell – OR – Kettlebell Complex(R) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead60sec FLR(L) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead30sec SB each sideexecute this workload for

Day 6WOD 200411 60-120min in nature… practice social distancing

WalterWhiteboard Talk Day 5WOD 200410 warm-up – Coach’s Choice A. “Helen” + 25 rounds for time of:400m run21 kb swings12 pull-upsB. post WOD recovery Home/Garage Gym ModificationsA. if running not an option, row same distance… or execute 30 step-upsif no kb, use dbif no pull-ups, use kb or db and execute 12 single arm row

Whiteboard Talk Day 4WOD 200409 warm-up – Coach’s Choice A. 5 x 5 deadlifts @ 50X1 tempo… rest b/t sets = 60sec FLR + 60sec SB each sidework @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80%10/10 single arm row10/10 single arm push press10 inchworms (no push-up)10 squat

Whiteboard Talk Day 3WOD 200408 warm-up – Coach’s Choice (For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR… increase load from 200324)A1. 60sec SB (R)… rest 30sec, then A2A2. 60sec SB (L)… rest 30sec, then A3A3. 60sec FLR… rest to

Whiteboard Talk Day 2WOD 200407 warm-up – Coach’s Choice A. 5 x 3 unbroken power cleans + 13 burpees over bar (lateral)… build bar each set, work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. EMOM 12:00evens – 12-15cal rowodds – 12-15 t2bC. post WOD recovery Home/Garage Gym ModificationsA. use a

Whiteboard Talk Day 1WOD 200406 warm-up – Coach’s Choice (work to increase loads from 200325… if unable to load appropriately, focus on increasing tempo to 44X1)A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2A2. 5 high box jumps… no rest b/t A2 & A3A3. 7 strict dual dumbbell press… rest to

Day 1WOD 200406 warm-up – Coach’s Choice (work to increase loads from 200325… if unable to load appropriately, focus on increasing tempo to 44X1)A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2A2. 5 high box jumps… no rest b/t A2 & A3A3. 7 strict dual dumbbell press… rest to 3:30 on

Whiteboard Chat Day 6WOD 200404 60-120min in Nature… practice social distancing