Day 1
WOD 190401
warm-up – Coach’s Choice
A1. 8 RFESS each leg… load with dumbbells… rest to top of minute, then A2
A2. 10 barbell strict press… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then
B. EMOM 5:00
2. 2. 2. – power cleans… rest 10sec @ dots
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort
15 pull-ups
30 wall balls
45 double unders (100 singles)
D. post WOD recovery
Day 2
WOD 190402
warm-up – Coach’s Choice
A1. 8 front rack lunges… rest to top of minute, then A2
A2. 10 single arm row each arm… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. 5 x 1:00 max calories row/bike/ski… rest 1min b/t sets
rest to 24:00 on timer, then C
C. AMRAP 7:00 @ 90% effort
burpees to target
D. post WOD recovery
Day 3
WOD 190403
Bring-A-Friend
warm-up – Coach’s Choice
A. EMOM 10:00
evens – AMRAP 30sec ring row
odds – AMRAP 30sec push-ups
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
15cal – row/bike/ski
30 air squats
15 kb sdhp
30 bjsd/step-ups (choice)
C. post WOD recovery
Day 4
Partner WOD 190404
warm-up – Coach’s Choice
A. EMOM 10:00
evens – max barbell thrusters (athlete 1)
odds – max barbell thrusters (athlete 2)
*one barbell per team
**each athlete must perform 5 burpees while their partner is accumulating max thrusters
rest to 15:00 on timer, then B
B. 15:00 – max meters + max double unders
athlete 1 – 300m row
athlete 2 – max double unders/singles
*athletes switch every 300m
C. post WOD recovery
Day 5
WOD 190405
warm-up – Coach’s Choice
A1. AMRAP 90sec – step-ups (24”/20”)… rest 90sec, then A2
A2. AMRAP 90sec – dumbbell g2oh (50/35)… rest 90sec, then A3
A3. AMRAP 90sec – burpees… rest 90sec, then back to A1, x 2
rest to 22:00 on timer, then B
B. 1 set… capped @ 8:00
60cal row – OR – 50cal bike/ski
30 clean to overhead (135/95)
C. post WOD recovery
Day 6
WOD 190406
WOD – Coach’s Choice
