Day 1
WOD 180402
warm-up – Coach’s Choice
A1. 20 back squats… rest 30sec, then A2
A2. 8 single arm row each arm… rest 30sec, then A3
A3. farmer’s carry down & back (front to back or back to front)… rest to 5:00 on timer, then back to A1, x 3 (subtract 5 reps from back squat each round… 20, 15, 10)
rest to 15:00 on timer, then B
B. AMRAP 2:00 @ 95% effort
burpees
rest to 22:00 on timer, then C
C. 3 sets @ 80-90% effort… dumbbells nte 50/35
250m/200m row
12 db g2oh
12 bjsd – 24”/20”
D. post WOD recovery
Day 2
WOD 180403
warm-up – Coach’s Choice
A1. 30sec shuttle run @ 90% effort… rest 90sec, then A2
A2. 30sec Assault Bike @ 90% effort… rest 90sec, then back to A1, x 3… athletes can start at A1 or A2
rest to 12:00 on timer, then B
B. AMRAP 2:00 @ 95% effort
wall balls
rest to 20:00 on timer, then C
C. Complete workload for time @ 80-90% effort… barbells nte 115/75
5-10-15-10-5
pull-ups
front squats
shoulder to overhead
D. post WOD recovery
Day 3
WOD 180404… Bring-a-Friend
warm-up – Coach’s Choice
A. 3 x 90sec @ 90% effort, rest 90sec b/t sets
150m/100m row + burpees until time expires
rest to 13:00 on timer, then B
B. Complete workload @ 80-90% effort
21-15-9
kb swings
t2b/k2e/hkr/abmats
goblet squats
rest to 25:00 on timer, then C’s
C1. 90sec FLR… rest 30sec, then C2
C2. 90sec SB… rest 30sec, then C3
C3. 90sec SB
D. post WOD recovery
Day 4
WOD 180405
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 10 dumbbell deadlifts
odds – 10 ghd sit-ups… or… 15 abmats
rest to 10:00 on timer, then B
B. 5 x 2:00 @ 80-90% effort, rest 2:00 b/t sets
10cal/7cal Assault Bike
20 overhead lunges… nte 45# bumper plate
max double unders/singles until time expires
C. post WOD recovery
Day 5
WOD 180406
warm-up – Coach’s Choice
A1. sled push (1 direction)… rest 30sec, then A2
A2. 15 strict/weighted pulling reps… rest to 3:00 on timer, then back to A1, x 4… (subtract 3 reps each set of A2… 15, 12, 9, 6)
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 90% effort
15cal/12cal row
10 wall balls
10 db hang clean to overhead (5 each arm)… nte 50/35
C. post WOD recovery
Day 6
WOD 180407
WOD – Coach’s Choice
