220515 Rest Day
Rest Day Week of 220516 Preview
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220513 Friday
Day 5WOD 220513 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort… cap is Coach’s Choice21-18-15-12-9-6-3Db thrusters… nte 40/25 each hand3-6-9-12-15-18-21Pull-ups*run to curb and back after each completed set (21 db thrusters + 3 pull-ups = 1 set)B. post WOD recovery
220512 Thursday
Day 4WOD 220512Aerobic Repeats + ROMWOD A. Work @ 90% aerobic effort on apparatus of choice6:00 work, 3min rest4:00 work, 2min rest2:00 work, 1min rest1:00 work, 30sec rest30sec workB. ROMWOD
220511 Wednesday
Day 3WOD 220511 Warm-up – Coach’s Choice A1. 8 cgbp… rest to top of minute, then A2A2. 8 goblet squats… no rest, then A3A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3Rest to 15:00, then BB. 3 sets @ 90% effort1:00 – lunges1:00 – alternating single arm devil’s press
220510 Tuesday
Day 2WOD 220510 Warm-up – Coach’s Choice A. 5 x 8cal/6cal Assault Bike Sprints… Sprint every 2:00Rest additional 2min after 5th sprint, then BB. Tabata Mash-up… 8 x 20sec/10sec… ping pongKb swings… nte 24kg/16kgBurpeesRest 2min, then CC. 5 x 8cal/6cal Assault Bike Sprints… Sprint every 2:00D. post WOD recovery
220509 Monday
Day 1WOD 220509 Warm-up – Coach’s Choice A. Happy Birthday Coach Lily!Buy-in = 77 squat hops to 15# bumper plateThen…3 rounds of:5 power cleans… nte 145/1058 t2b45 double unders/singlesThen…3 rounds of:5 push jerks… nte 145/1058 pull-ups45 step-ups @ 20”Cash-out = 77 squat hops to 15# bumper plateB. post WOD recovery
220506 Friday
Day 5WOD 220506 Warm-up – Coach’s Choice A1. Sprint to curb & back… rest to 2:30, then A2A2. Sandbag push down & back, x 2… rest to 5:00, then A3A3. 8cal/6cal Ski Erg Sprint… rest to 7:30, then A4A4. 8cal/6cal Assault Bike Sprint… rest to 10:00, then back to A1, x 2 = 1 BlockExecute
