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Day 3WOD 190417 warm-up – Coach’s Choice A1. 6 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 6 barbell strict press… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, thenB. 5 sets @ high intensity… work every 3min20sec sprint […]

Day 2WOD 190416 warm-up – Coach’s Choice A1. EMOM 5:00… start light, finish heavy3 unbroken, touch-n-go power cleansA2. SB (L) from 5:00-6:30A3. SB (R) from 7:00-8:30rest to 14:00 on timer, then BB. AMRAP 17:00 @ 80-90% effort18 bjsd… nte 24”12 pull-ups6 power cleans @ 100% of “A”36 double unders/singlesC. post WOD recovery

Day 1WOD 190415 warm-up – Coach’s Choice A1. 4 front rack lunges… rest to top of minute, then A2A2. 6 single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 5:0010 strict dumbbell curl & press + forearm

Day 1WOD 190415 warm-up – Coach’s Choice A1. 4 front rack lunges… rest to top of minute, then A2A2. 6 single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 5:0010 strict dumbbell curl & press + forearm

Day 5WOD 190412 warm-up – Coach’s Choice A. 5 x 20sec shuttle sprints… sprint every 2minrest to 10:00 on timer, then BB. 50 burpee box jumps @ 24”/20” + 60sec FLR immediately after 50th represt to 20:00 on timer, then CC. For time… capped @ 10:005. 4. 3. 2. 1.manmakers… dumbbells nte 35/20 (https://www.youtube.com/watch?v=iMNnvhg1JcM)*execute 20

Day 4Partner WOD 190411Repeat Partner WOD 190103 warm-up – Coach’s Choice A. Partner WODComplete workload for time*only one partner can be working… the other is resting**workload must be completed as a chipper2000m row500 jump rope reps100 barbell g2oh… barbells nte 95… coed teams must use same bar50 k2eB. post WOD recovery

Day 3WOD 190410 warm-up – Coach’s Choice A1. 6 front rack lunges… rest to top of minute, then A2A2. 8 single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 55 kb swings… 30sec wall sit every break in

Day 2WOD 190409 warm-up – Coach’s Choice A1. 7 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 8 barbell strict press… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, thenB. EMOM 5:002. 2. 2. – power snatches… rest 10sec

Day 1WOD 190408 warm-up – Coach’s Choice A. 1 set every 90sec for 7 total sets…1 squat clean + 2 front squats + 3 shoulder to overhead + 4 deadlifts… build barbell accordinglyrest to 15:00 on timer, then BB. 5 x 90sec row/bike/ski @ 90% aerobic effort, rest 1:00 b/t setsrest exactly 1min after 5th

Day 1WOD 190408 warm-up – Coach’s Choice A. 1 set every 90sec for 7 total sets…1 squat clean + 2 front squats + 3 shoulder to overhead + 4 deadlifts… build barbell accordinglyrest to 15:00 on timer, then BB. 5 x 90sec row/bike/ski @ 90% aerobic effort, rest 1:00 b/t setsrest exactly 1min after 5th