Day 1
WOD 190415
warm-up – Coach’s Choice
A1. 4 front rack lunges… rest to top of minute, then A2
A2. 6 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. EMOM 5:00
10 strict dumbbell curl & press + forearm plank to top of each minute
rest to 20:00 on timer, then C
C. 3 sets @ 90% training effort… capped @ 12:00
25cal row/bike/ski
20 wall balls
15 t2b
10 burpees
D. post WOD recovery
Day 2
WOD 190416
warm-up – Coach’s Choice
A1. EMOM 5:00… start light, finish heavy
3 unbroken, touch-n-go power cleans
A2. SB (L) from 5:00-6:30
A3. SB (R) from 7:00-8:30
rest to 14:00 on timer, then B
B. AMRAP 17:00 @ 80-90% effort
18 bjsd… nte 24”
12 pull-ups
6 power cleans @ 100% of “A”
36 double unders/singles
C. post WOD recovery
Day 3
WOD 190417
warm-up – Coach’s Choice
A1. 6 RFESS each leg… load with dumbbells… rest to top of minute, then A2
A2. 6 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. 5 sets @ high intensity… work every 3min
20sec sprint – row/bike/ski
4 db power snatches… nte 75/50
immediately after the 5th set, go to C
C. 2 laps around the building @ 80-90% effort
D. post WOD recovery
Day 4
Partner WOD 190418
warm-up – Coach’s Choice
A. AMRAP 12:00
Partner 1 – run the farmer’s carry loop
Partner 2 –20 wall balls + burpees until partner returns from run
*athletes switch every round
**score = total team burpees
rest exactly 5min, then B
B. AMRAP 12:00
3000m team row… (each athlete must row at least 300m at a time).. then,
max reps clean & jerks until time expires… you go, I go format… barbells nte 115/75
C. post WOD recovery
Day 5
WOD 190419
warm-up – Coach’s Choice
A. 1 set every 4min for 5 total sets
10cal/7cal Assault Bike + sled push + sled pull + 12 kb swings… athlete’s choice
rest to 22:00 on timer, then B
B. AMRAP 8:00 @ 90% effort
4 t2b
8 push-ups
12 squats
16 bjsd… athlete’s choice
C. post WOD recovery
Day 6
WOD 190420
WOD – Coach’s Choice
