Day 1
WOD 180416
warm-up – Coach’s Choice
A1. 8 back squats @ 21X1 tempo… rest 30sec, then A2
A2. 4 tgu… total reps, alt arms, moderate load… no rest b/t A2 & A3
A3. 60sec FLR… rest to 4:00 on timer, then back to A1, x 4
(A1 @ 0:00, 4:00, 8:00, 12:00)
rest to 20:00 on timer, then B
B. On a continuous running clock… perform workload @ 90% effort
2:00 – wall sit
2:00 – db g2oh… nte 50/35
2:00 – burpees
2:00 – step-ups (24”/20”)
2:00 – row/bike/ski
C. post WOD recovery
Day 2
WOD 180417
warm-up – Coach’s Choice
A. EMOM 10:00
evens – heavy sled drag (walking backwards… one way)
odds – 30sec farmer’s carry hold
rest to 15:00 on timer, then B
B. 1 set every 3min for 5 total sets… increased effort per set… barbells nte 95/65
(15:00, 18:00, 21:00, 24:00, 27:00)
15 shoulder to overhead
12 sdhp
9 bjsd – 24”/20”
C. post WOD recovery
Day 3
WOD 180418
warm-up – Coach’s Choice
A1. 10sec Assault Bike Sprint @ 100% effort… no rest b/t A1 & A2
A2. 1 set unbroken strict pulling reps (ring row, pull-ups, muscle-ups)… rest to 3:00 on timer, then back to A1 x 5… (0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. AMRAP 4:00 @ 90% effort… barbells nte 135/95
15 deadlifts
15 hrpu
rest 2min, then C
C. AMRAP 3:00 @ 90% effort… barbells nte 135/95
9 hang power cleans
9 wall balls
rest 2min, then D
D. AMRAP 2:00 @ 90% effort… barbells nte 135/95
6 shoulder to overhead
6 t2b/k2e/hkr
E. post WOD recovery
Day 4
WOD 180419
warm-up – Coach’s Choice
A. 2000m Ski Erg relay… nte 200m increments!
rest as needed, then B’s… athletes can start @ B1 or B2
B1. 300m/250m row + 30 double unders… (work @ 0:00, 6:00, 12:00, 18:00)
B2. 15cal/12cal bike + 10 kb swings… (work @ 3:00, 9:00, 15:00, 21:00)
C. post WOD recovery
Day 5
WOD 180420
warm-up – Coach’s Choice
A. 100 wall balls for time
rest to 10:00 on timer, then B
B. 1 set for time… barbells nte 95/65
500m row
30 clean to overhead
rest to 20:00 on timer, then C
C. 40 burpee box jumps for time… 24”/20”
D. post WOD recovery
Day 6
WOD 180421
WOD – Coach’s Choice
