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Day 5WOD 210416 Warm-up – Coach’s Choice A. AMRAP 5:00 @ max effortBurpee pull-ups – OR – burpee muscle-ups (ring or bar)Rest 5min, then BB. AMRAP 5:00 @ max effortDouble unders… if you get to 300 reps prior to 5:00, stop and restORBjsd @ 24”/20”… if you get to 100 reps prior to 5:00, stop […]

Day 4WOD 210415Aerobic Repeats + ROMWOD

Day 4WOD 210415Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 8 x 300m/250m row/ski (600m/500m bike erg)… rest 2min b/t setsB. ROMWOD

Day 3WOD 210414 Happy Birthday Coach McShawn!!!

Day 3WOD 210414 Warm-up – Coach’s Choice A. EMOM 8:00… db’s nte 50/35Evens – AMRAP 30sec – dual db deadliftsOdds – AMRAP 30sec – renegade rowsB. EMOM 8:00… barbells nte 135/95Evens – 6 power cleansOdds – 6 shoulder to overheadC. EMOM 8:00Evens – 50 double unders/100 singlesOdds – 30sec wall sitD. EMOM 8:00… db nte

Day 2WOD 210413

Day 2WOD 210413 Warm-up – Coach’s Choice A1. Complete workload @ 95% effort, work @ 0:00, 6:00, 12:00, 18:00, 24:0015 kb swings (nte 32kg/24kg) + 10 burpee bjsd (24”/20”)A2. Complete workload @ 95% effort, work @ 3:00, 9:00, 15:00, 21:00, 27:0020cal/17cal row or ski + 20 air squatsB. post WOD recovery

Day 1WOD 210412 Happy Birthday Brandie!!!

Day 1WOD 210412 Warm-up – Coach’s Choice A1. 6-8 back squats… rest to top of minute, then A2A2. 6-8 dual dumbbell strict press… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort22-16-10Alternating db squat clean thrusters… nte 50/35Pull-upsExecute

Day 1WOD 210412 Warm-up – Coach’s Choice A1. 6-8 back squats… rest to top of minute, then A2A2. 6-8 dual dumbbell strict press… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort22-16-10Alternating db squat clean thrusters… nte 50/35Pull-upsExecute