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Whiteboard Chat Day 5WOD 200403 warm-up – Coach’s Choice A. 5 sets @ 90% effort20 shoulder to overhead… nte 95/6550 double unders/100 singlesrest 5 min, then BB. AMRAP 10:00 @ 90% effortkb swings… athlete’s choice*execute 3 burpees EMOM, starting @ 0:00D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC Home/Garage Gym […]

Whiteboard Chat Day 4WOD 200402 warm-up – Coach’s Choice A1. barbell landmine single leg hinge… 10 each leg… rest 30sec, then A2A2. half kneeling single arm strict press… 10 each arm… rest 30sec, then A3A3. single arm overhead reverse lunge… 6 each arm, alternating legs… rest 1-2min, then back to A1, x 3-4rest as needed,

Whiteboard Chat Day 3WOD 200401 warm-up – Coach’s Choice A. 4 x 5 deadlifts @ 5031 tempo… moderate loading… focus on deliberate body movementrest b/t sets = 4 tgu + 30sec Samson stretch (high dragon) each sidedeadlift @ 0:00, 3:30, 7:00, 10:30rest 5min after 4th set, then BB. 5 x 400m run/row @ 90% effort…

Whiteboard Chat Day 2WOD 200331 warm-up – Coach’s Choice A. 5 x 4 unbroken hang power snatches + 12 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. 3 sets @ 80-90% effort50 double unders/100 singles21 kb swings12 med ball cleansrest 2min, then

Whiteboard Chat Day 1WOD 200330 warm-up – Coach’s Choice A. Barbell Thrusters + Pendlay Row (bent row)@ 0:00 – 5 thrusters… then 6-8 pendlay row@ 3:00 – 3 thrusters… then 6-8 pendlay row@ 6:00 – 1 thruster… then 6-8 pendlay rowbuild bar each setrest to 10:00 on timer, then BB. AMRAP 5:00 @ practice pace6-8

Day 1WOD 200330 warm-up – Coach’s Choice A. Barbell Thrusters + Pendlay Row (bent row)@ 0:00 – 5 thrusters… then 6-8 pendlay row@ 3:00 – 3 thrusters… then 6-8 pendlay row@ 6:00 – 1 thruster… then 6-8 pendlay rowbuild bar each setrest to 10:00 on timer, then BB. AMRAP 5:00 @ practice pace6-8 pistols (alternating

Day 6WOD 200328 No Equipment WOD 2003281 set of:30sec – legs up, toe touches30sec – bicycles30sec – hip raises30sec – v-sit hold30sec – legs up, alternate toe touches30sec – forearm plank 400m walking lunges

200327 WhiteBoard Talk Day 5WOD 200327 warm-up – Coach’s Choice A. “Kelly’s Choice”5 sets @ 80-90% effort400m run – OR – 500m row/ski – OR – 30cal bike30 wall balls30 bjsd… nte 24”B. post WOD recovery Home/Garage Gym ModificationsA. goblet squatssquat jumps No Equipment WOD 2003271 set @ aerobic flow pace1 mile run50 burpees1 mile

200326 WhiteBoard Talk Day 4WOD 200326 warm-up – Coach’s Choice A. @ 0:00…“Grace”30 clean & jerks for time @ 135/95B. @ 10:00…500m row @ 90% effortrest in seat for exactly 90sec, then500m row @ 100% effortC. @ 25:00…50 burpees for timeD. post WOD recovery Home/Garage Gym ModificationsA. db or kb clean & jerksB. 400m run

200325 WhiteBoard Talk Day 3WOD 200325 warm-up – Coach’s Choice (work to increase loads from 200310)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 timer, then back to A1, x 3(A1 @