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200324 WhiteBoard Talk Day 2WOD 200324 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 200309))A1. 60sec SB (R)… rest 30sec, then A2A2. 60sec SB (L)… rest 30sec, then A3A3. 60sec FLR… rest […]

200323 WhiteBoard Talk Day 1WOD 200323 warm-up – Coach’s Choice A. 5 x 4 power cleans + 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. Complete workload for total reps… work @ 90% effort5:00 – medball step-ups4:00 – db g2oh… nte

Day 1WOD 200323 warm-up – Coach’s Choice A. 5 x 4 power cleans + 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. Complete workload for total reps… work @ 90% effort5:00 – medball step-ups4:00 – db g2oh… nte 50/353:00 – row/bike/ski2:00

Day 5WOD 200320Repeat WOD 171208 warm-up – Coach’s Choice A. Complete workload @ 80% effort… not for time… the ascending/descending ladder represents repetitions for the following barbell complex:deadlift + power clean + front squat + shoulder to overhead… barbells nte 155/1051. 2. 3. 4. 5. 4. 3. 2. 1.@ dots, perform…15cal/12cal row – OR –

Day 1WOD 200316 warm-up – Coach’s Choice A1. 3 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 2:30 on timer, then back to A1, x 5(A1 @ 0:00, 2:30, 5:00, 7:30, 10:00)rest to 12:00 on timer, then BB1. 5 single leg (loaded) step-downs @ 30X1 tempo… no

Day 3WOD 200318 warm-up – Coach’s Choice A. 5 x 5 unbroken hang power snatches + 10 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. AMRAP 5:00 @ 80-90% effort20 kb swings… athlete’s choice20 t2b/hkr/medball abmats40 double unders/50 singlesrest 2min, then CC.

Day 2WOD 200317Repeat WOD 160610Repeat WOD 151218 warm-up – Coach’s Choice All “A” segments are “for time”, but capped @ 3:00A1. @ 0:00, 60 db g2oh, total reps, alt armsA2. @ 6:00, 60 wall ballsA3. @ 12:00, 750m rowA4. @ 18:00, 50 burpeesrest to 25:00 then B1All “B” segments are “for time”, but capped @

Day 1WOD 200316 warm-up – Coach’s Choice A1. 3 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 2:30 on timer, then back to A1, x 5(A1 @ 0:00, 2:30, 5:00, 7:30, 10:00)rest to 12:00 on timer, then BB1. 5 single leg (loaded) step-downs @ 30X1 tempo… no

Day 1WOD 200316 warm-up – Coach’s Choice A1. 3 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 2:30 on timer, then back to A1, x 5(A1 @ 0:00, 2:30, 5:00, 7:30, 10:00)rest to 12:00 on timer, then BB1. 5 single leg (loaded) step-downs @ 30X1 tempo… no

Day 5WOD 200313 warm-up – Coach’s Choice A. On a running clock from 0:00 – 30:00…13 sets of:13cal row/bike/ski1 rope climb (sub = floor to standing + 3 hanging knee raises from rope)then, in remaining time…AMRAP of:13 kb swings13 goblet squats(kb is athlete’s choice)B. post WOD recovery