Day 5WOD 220415 Warm-up – Coach’s Choice Happy Birthday Coach McShawnA. AMRAP 40:00 @ 82% effort4 rounds of:4 t2b14 calories – apparatus of choice+4 rounds of:4 clean & jerks… nte 135/9514 burpees+4 rounds of:4 wall climbs14 db power snatch… nte 50/35+4 rounds of:4 loaded squats – back, front or overhead… nte 135/9514 pull-ups
Day 4WOD 220414Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort5:00 work, 2:30 rest4:00 work, 2:00 rest3:00 work, 1:30 rest2:00 work, 1:00 rest1:00 work, no more intervalsB. ROM WOD Happy Birthday Coach McShawn!!!
Day 3WOD 220413 Warm-up – Coach’s Choice A. 6. 6. 6. – unbroken power cleans… build bar over 3 sets5 burpees over bar @ dots… power clean every 3minRest 3min after 3rd set, then BB. 4. 4. 4. – unbroken power cleans… build bar over 3 sets5 pull-ups @ dots… power clean every 3minRest 3min
Day 2WOD 220412 Warm-up – Coach’s Choice A1. 8cal/6cal Assault Bike Sprint + 7 hang power cleans (95/65)… rest to 3:00, then A2A2. 6 burpees AFAP + Sled sprint + backwards sled drag… rest to 6:00, then A3A3. 8cal/6cal Ski Erg Sprint + 7 dual db should to overhead (50/35)… rest to 9:00, then back
Day 1WOD 220411 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Clean Grip Deadlifts2 turkish get-ups @ dots… deadlift every 3minRest additional 3min after 4th set, then BB. AMRAP 4:00 @ 90% effort8 wall balls8 db power snatches… 50/35Rest 2min, then CC. AMRAP 4:00 @ 90% effort9 pull-ups9 bjsd… nte 30”Rest 2min, then
Day 5WOD 220408 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort200m farmer’s carry… load is athlete’s choice20 overhead squats… nte 95/65… (scale load, not skill)50 double unders/100 singles20 pull-ups – OR – 10 muscle-ups400m run + 500m row20 db power snatch… nte 50/3550 double unders20 pull-ups – OR – 10 muscle-ups200m farmer’s carryB.
Day 4WOD 220407 Aerobic Repeats + ROMWOD A. AMRAP 22:00 @ 90% aerobic effort150m, 1:00 rest… (bike erg = 300m)B. ROMWOD
Day 3WOD 220406 Warm-up – Coach’s Choice A. EMOM 12:001) 4/4 split stance db RDL2) 45sec FLR3) 25 squat hops to 25# bumper plateB. EMOM 12:001) 8 dual dumbbell power cleans2) 45sec FLR3) 10 overhead lunges w/bumper plateC. Complete ladder @ high intensity… 6:00 cap10-9-8-7-6-5-4-3-2-1Ring rowsHrpuD. post WOD recovery
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