Day 1
WOD 180423
warm-up – Coach’s Choice
A1. 5-7 cgbp @ 30X1 tempo… no rest b/t A1 & A2
A2. heavy sled push (one way)… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 9:00, then B’s
B1. AMRAP 30sec – strict pull-ups/ring rows… no rest b/t B1 & B2
B2. heavy sled drag (one way)… rest to 12:00 on timer, then back to B1, x 3
(B1 @ 9:00, 12:00, 15:00)
rest to 22:00 on timer, then C
C. AMRAP 8:00 @ 90% effort
5 burpees
10 wall balls
15 double unders
D. post WOD recovery
Day 2
WOD 180424
warm-up – Coach’s Choice
A1. 6 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. 3 sets @ 90% effort… barbells nte 135/95… boxes nte 24”
400m/350m row
9 power clean
12 bjsd
C. post WOD recovery
Day 3
WOD 180425
warm-up – Coach’s Choice
A’s are a Tabata Mash-up… Athletes can start @ A1 or A2
A1. AMRAP 20sec – air squats… rest 10sec, then A2
A2. AMRAP 20sec – shuttle run… rest 10sec, then back to A2, x 8
rest to 13:00 on timer, then B
B. Complete workload for time… capped @ 17:00
50. 40. 30. 20. 10.
db g2oh
10 t2b + 15 hrpu @ dots
C. post WOD recovery
Day 4
WOD 180426
warm-up – Coach’s Choice
A. 5 x 10sec Assault Bike Sprint @ 100% effort… sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 15:00 on timer, then B
B. 3 sets @ 80-90% effort
400m run
15 kb swings (24kg/16kg)
15 pull-ups
15 ohs/front squats (95/65)
C. post WOD recovery
Day 5
WOD 180427
warm-up – Coach’s Choice
A1. 2:00 workload @ 95% effort
14/12cal Assault Bike + 9 shoulder to overhead + rope climbs until time expires… rest to 5:00 on timer, then A2
A2. 2:00 workload @ 95% effort
14/12cal row + 10 db hang clean & jerk (5 each side) + burpees until time expires… rest to 10:00 on timer, then back to A1, x 4
B. post WOD recovery
Day 6
WOD 180428
WOD – Coach’s Choice
