WOD

Day 1WOD 220523 Warm-up – Coach’s Choice A. EMOM 10:001 squat clean + 3 pull-upsRest 5min, then BB. ½ of Pete’s Dream WOD5 rounds @ 90% effort400m run20 wall balls10 hang power snatch… nte 95/65C. post WOD recovery Day 2WOD 220524 Warm-up – Coach’s Choice A1. 10sec Assault Bike Sprint… rest to 2:00, then A2A2. […]

Day 1WOD 220516 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build your bar as you goChoose a sprint:Run to curb & back, or…8cal/6cal Assault Bike, or…10cal/8cal row+3 heavy squat cleansRest additional 3min after 5th set, then BB. AMRAP 5:00 @ 90% effortAlternating single arm devil’s press… nte 50/35Rest 2min, then CC.

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 Day 2WOD 220510 Warm-up –

Day 1WOD 220502 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell accordingly1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar + 5 t2bRest 3min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort15 deadlifts… nte 100% of A10 bjsd… nte 30”5 bar

Day 1WOD 220425 Warm-up – Coach’s Choice All efforts @ 95-100%A1. Sprint the sidewalk loop + 7 pull-ups… rest to 3:00, then A2A2. Heavy sled push + heavy sled drag (backwards)… rest to 6:00, then A3A3. 12cal/9cal Assault Bike Sprint + 5 burpees AFAP… rest to 9:00, then back to A1, x 2 = 1

Day 5WOD 220401 Warm-up – Coach’s Choice A. @ 0:00… execute workload for time1000m – apparatus of choice50 empty barbell thrusters30 pull-upsB. @ 15:00… execute workload for time500m – apparatus of choice25 empty barbell thrusters15 pull-upsC. @ 25:00… execute workload for time250m – apparatus of choice12 empty barbell thrusters7 pull-upsD. post WOD recovery

Day 4WOD 220331Aerobic Repeats + ROMWOD A. AMRAP 20:00 @ 90% aerobic effort20cal – apparatus of choice… 2min restB. ROMWOD

Day 3WOD 220330 Warm-up – Coach’s Choice A1. 3 deadlifts + 2 hang squat cleans + 1 clean & jerk… rest to 1:30, then A2A2. 4 heavy db power snatches… rest to 3:00, then A3A3. 50 double unders/100 singles… rest to 5:00, then back to A1, x 3… build A1 & A2 accordinglyRest 3min after

Day 2WOD 220329 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Front Squats @ 22X1 tempo10 unbroken dual db curl & press @ dots… squat every 3minRest additional 3min after 4th set, then BB. AMRAP 15:00 @ 80-90% effort20cal row/bike/ski/run15 wall balls10 pull-ups5 burpee box jump overs… 24”/20”C. post WOD recovery

Day 1WOD 220328 Warm-up – Coach’s Choice Athletes can start @ A1, A2 or A3A1. 8cal/6cal Assault Bike Sprint… rest to 2:00, then A2A2. Sandbag push down & back, x 2… rest to 4:00, then A3A3. 8cal/6cal Ski Erg Sprint… rest to 6:00, then back to A1, x 2Rest 6min, then repeatB. post WOD recovery