Day 1
WOD 180430
warm-up – Coach’s Choice
A. EMOM 12:00
evens – 10-15 hrpu
odds – 10-15 ring row
rest to 16:00 on timer, then B
B. 1 set every 2:00 for 8 total sets … building bar is encouraged, but no failed reps… db nte 75/50
(16:00, 18:00, 20:00, 22:00, 24:00, 26:00, 28:00, 30:00)
1 squat clean + 1 hang squat clean + 1 pause front squat + 4 db g2oh
C. post WOD recovery
Day 2
WOD 180501
warm-up – Coach’s Choice
A. 1 set every 5:00 for 5 total sets
(0:00, 5:00, 10:00, 15:00, 20:00)
12cal/9cal Assault Bike sprint + 30sec wall sit + 400m run
@ 25:00 on timer, start B
B. 3 sets @ 95% effort
15 American kb swings – 24kg/16kg
9 burpee box jumps – 24”/20”
C. post WOD recovery
Day 3
WOD 180502
Bring-A-Friend
warm-up – Coach’s Choice
A1. 30sec SB… rest 30sec, then A2
A2. 30sec FLR… rest 30sec, then A3
A3. 30sec SB… rest 30sec, then back to A1, x 2
rest ~ 5:00, then B
B. “Fight Gone Bad”
3 sets of:
1:00 – wall balls
1:00 – sdhp… nte 75/55
1:00 – bjsd… nte 24”
1:00 – shoulder to overhead… nte 75/55
1:00 – row for calories
1:00 – rest
C. post WOD recovery
Day 4
WOD 180503
warm-up – Coach’s Choice
A1. 5 back squats @ 21X1 tempo… no rest b/t A1 & A2
A2. 30sec row/bike/ski @ 75%-80% effort… no rest b/t A2 & A3
A3. 6-8 single arm db push press each arm… rest to 4:00, then back to A1, x 4
(A1 @ 0:00, 4:00, 8:00, 12:00)
rest to 20:00, then B
B. 1 set @ high intensity… capped @ 10:00
50 double unders
50 burpees
50 t2b/k2e/hkr/ambats
C. post WOD recovery
Day 5
WOD 180504
warm-up – Coach’s Choice
A. 1 set every 3:00 for 5 total sets
(0:00, 3:00, 6:00, 9:00, 12:00)
sled drag + sled push + 3 sprints + 9 hang power cleans… barbells nte 115/75 (reps must be unbroken… 1 sprint = 1 direction)
rest to 20:00 on timer, the B
B. AMRAP 10:00 @ 80-90% effort
5 pull-ups – OR – 5 muscle-ups
10 hrpu
15 squats – OR – 10 pistols
C. post WOD recovery
Day 6
No WODs Today…
Masters of the Shed 2018!
8am – 2pm
