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Day 4WOD 220623Repeat WOD 210909Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete workload on apparatus of choice… 90% aerobic effort5:00 work, 1:00 rest3:00 work, 1:00 rest1:00 work, 1:00 rest1:00 work, 1:00 rest3:00 work, 1:00 rest5:00 work, finishedB. ROMWOD Optional FBB for Open GymA1. 5 kang squats @ slow tempo… rest 30sec, then A2A2. […]

Day 3WOD 220622Repeat WOD 210922 Warm-up – Coach’s Choice A1. 8 dual dumbbell deadlifts… rest to top of minute, then A2A2. 1 squat clean thruster + 2 thrusters… no rest b/t A2 & A3A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3Rest to 15:00 on timer, then BB. AMARP

Day 2WOD 220621 Warm-up – Coach’s Choice A1. 6 loaded squats… athlete’s choice… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. Complete workload for time… capped @ 15:0075 hrpu50 t2b25 ground to overhead… nte

Day 1WOD 220620Repeat WOD 210921 Warm-up – Coach’s Choice A1. 6 strict press… rest to top of minute, then A2.A2. AMRAP 30sec – strict pulling reps… rest 30sec, then A3A3. 20 jump squats… rest to 4:00 on timer, then back to A1, x 3Rest to 15:00 on timer, then BB. 1 set every 2min, x

Rest Day Week of 220220 Preview Happy Father's Day!!!

Day 6 Shed Closed for Spring Fling Competition

Day 5WOD 220617 Warm-up – Coach’s Choice A. 10:00 – accumulate as many heavy sled pushes as possible in 10minRest 5min, then BB. AMRAP 15:00 @ 80-90% effort… barbells nte 185/12560 bar-facing burpees30 deadlifts15 wall climbs@ 0:00, 3:00, 6:00, 9:00 & 12:00 execute 5 bar muscle-ups – OR – 10 pull-upsC. post WOD recovery

Day 4WOD 220616Aerobic Repeats + ROMWOD(FBB Optional) A. Accumulate as many intervals as possible in 28:00 of:1000m – apparatus of choice… rest 2min b/t sets… (bike erg x2)B. ROMWOD FBB OptionA1. 8 goblet squats @ 22X1 tempo… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest 30sec, then A3A3. 8 split stance barbell

Day 3WOD 220615 Warm-up – Coach’s Choice Heavy MAP!A. AMRAP 8:00 @ 80-90% effort30 air squats6 db power snatch… nte 75/5050 double unders/100 singlesRest 4min, then BB. AMRAP 8:00 @ 80-90% effort10 wall climbs – OR – 20 inchworm push-ups6 power cleans… nte 165/11515 wall ballsRest 4min, then CC. AMRAP 8:00 @ 80-90% effort20 med

Day 2WOD 220614 Warm-up – Coach’s Choice A1. 8cal/6cal Assault Bike Sprint + 7 dual db power cleans (load is athlete’s choice)… rest to 3:00, then A2A2. 6 burpees AFAP + 8cal/6cal Ski Erg Sprint… rest to 6:00, then A3A3. Sandbag push down & back + 10 pull-ups… rest to 9:00, then back to A1,