Day 1
WOD 180409
warm-up – Coach’s Choice
A1. 10 dumbbell chest press… rest 30sec, then A2
A2. 10 deadlifts… rest 30sec, then A3
A3. 45sec SB each side… rest to 5:00 on timer, then back to A1, x 3
rest to 15:00 on timer, then B
B. AMRAP 2:00 @ 95% effort
American kb swings… nte 24kg/16kg
*if you stop or break your swings prior to 2:00, you must wall sit until the timer hits 17:00
rest to 22:00 on timer, then C
C. 3 sets for time of:
15 t2b – OR – 10 ghd sit-ups
30 air squats
45 double unders
D. post WOD recovery
Day 2
WOD 180410
warm-up – Coach’s Choice
A. 1 set every 3min for 6 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)
12cal/10cal row + 10 overhead walking lunges + 10 burpees on to bumper plate
rest to 23:00 on timer, then B
B. Complete workload @ 90% effort… barbells nte 115/75
15-12-9-6
hang power cleans
bjsd… nte 30”
C. post WOD recovery
Day 3
WOD 180411
warm-up – Coach’s Choice
A1. 10 back squats… rest 30sec, then A2
A2. 30sec farmer’s carry hold… rest 30sec, then A3
A3. 60sec FLR… rest to 5:00 on timer, then back to A1, x 3
@ 15:00 on timer, go to B
B. AMRAP 2:00 for max reps of:
pull-ups – OR – muscle-ups
rest to 22:00 on timer, then C
C. AMRAP 8:00 @ 90% effort… barbells nte 95/65
16cal/14cal row/bike/ski
8 hang squat snatch – OR – 8 hang squat cleans
D. post WOD recovery
Day 4
WOD 180412
warm-up – Coach’s Choice
(Athletes can start @ A1, 2 or 3)
A1. 30sec shuttle run @ 90% effort… rest 90sec, then A2
A2. 30sec Assault Bike @ 90% effort… rest 90sec, then A3
A3. 30sec bjsd (24”/20”) @ 90% effort… rest 90sec, then back to A1, x 3
rest to 23:00 on timer, then B
B. 7:00 workload… barbells nte 115/75
50 g2oh + max calorie row until time expires
C. post WOD recovery
Day 5
WOD 180413
warm-up – Coach’s Choice
Dumbbells nte 50/35
A. 12-9-6 @ 80% effort
db push press
t2b/k2e/hkr/abmats
db goblet squats
rest to 6:00 on timer, then B
B. 3 sets @ 85% effort
10 db g2oh, total reps, alt arms
10 burpees (lateral hops over db)
rest to 15:00 on timer, then C
C. Repeat “A” @ increased effort (meet or beat previous effort)
rest to 22:00 on timer, then D
D. Repeat “B” @ increased effort (meet or beat previous effort)
E. post WOD recovery
Day 6
WOD 180414
WOD – Coach’s Choice
