Day 1
WOD 190408
warm-up – Coach’s Choice
A. 1 set every 90sec for 7 total sets…
1 squat clean + 2 front squats + 3 shoulder to overhead + 4 deadlifts… build barbell accordingly
rest to 15:00 on timer, then B
B. 5 x 90sec row/bike/ski @ 90% aerobic effort, rest 1:00 b/t sets
rest exactly 1min after 5th set, then C
C. 5 sets AFAP
20 double unders/singles
10 burpees
D. post WOD recovery
Day 2
WOD 190409
warm-up – Coach’s Choice
A1. 7 RFESS each leg… load with dumbbells… rest to top of minute, then A2
A2. 8 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 snatches… rest 10sec @ dots
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 90% effort
Run 1 Lap of farmer’s carry loop… (weather permitting… sub = 30 bjsd @ 24”/20”)
15 wall balls
5 wall climbs – OR – 15 hrpu
D. post WOD recovery
Day 3
WOD 190410
warm-up – Coach’s Choice
A1. 6 front rack lunges… rest to top of minute, then A2
A2. 8 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. 55 kb swings… 30sec wall sit every break in reps… kb is athlete’s choice
rest to 20:00 on timer, then C
C. 10:00 workload… dumbbells nte 50/35
2-4-6-8-10-12… and so on until time expires
dumbbell hang clean & jerks (each arm)
*execute 1 rope climb – OR – 3 pull-ups + 3 t2b after each completed set
D. post WOD recovery
Day 4
Partner WOD 190411
Repeat Partner WOD 190103
warm-up – Coach’s Choice
A. Partner WOD
Complete workload for time
*only one partner can be working… the other is resting
**workload must be completed as a chipper
2000m row
500 jump rope reps
100 barbell g2oh… barbells nte 95… coed teams must use same bar
50 k2e
B. post WOD recovery
Day 5
WOD 190412
warm-up – Coach’s Choice
A. 5 x 20sec shuttle sprints… sprint every 2min
rest to 10:00 on timer, then B
B. 50 burpee box jumps @ 24”/20” + 60sec FLR immediately after 50th rep
rest to 20:00 on timer, then C
C. For time… capped @ 10:00
5. 4. 3. 2. 1.
manmakers… dumbbells nte 35/20 (https://www.youtube.com/watch?v=iMNnvhg1JcM)
*execute 20 wall balls @ dots
D. post WOD recovery
Day 6
WOD 190413
WOD – Coach’s Choice
