Day 1
WOD 190422
warm-up – Coach’s Choice
A1. 4 RFESS each leg… load with dumbbells… rest to top of minute, then A2
A2. 4 barbell strict press… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. AMRAP 3:00 @ 90% effort
15 wall balls
10 db power snatch… nte 50/35
rest to 18:00 on timer, then C
C. AMRAP 3:00 @ 90% effort
15 bjsd… nte 24”
10 pull-ups
rest to 24:00 on timer, then D
D. AMRAP 6:00 @ 90% effort
15 wall balls
10 db power snatch
15 bjsd
10 pull-ups
E. post WOD recovery
Day 2
WOD 190423
warm-up – Coach’s Choice
A. 1 set every 4min, for 6 total sets… work @ 0:00, 4:00, 8:00, 12:00, 16:00, 20:00… barbells nte 115/75
1:00 – row/bike/ski
9 deadlifts
7 burpees over bar
5 hang power cleans
rest to 27:00 on timer, then B
B. Tabata abmat sit-ups… 8 x 20sec on, 10sec off
C. post WOD recovery
Day 3
WOD 190424
warm-up – Coach’s Choice
A1. 2 front rack lunges + 2 front squats… rest to top of minute, then A2
A2. 5 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 13:00 on timer, then B
B. 3 sets @ 80-90% effort
400m run
18 barbell thrusters… nte 95/65
12 t2b
cash-out = 100 double unders/200 singles
C. post WOD recovery
Day 4
Partner WOD 190425
warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort… kb is athlete’s choice
Athlete 1 – 30 kb swings + 30 pull-ups + max burpees if partner’s work is not complete
Athlete 2 – 800m run + max burpees if partner’s work is not complete
1 set is complete when each athlete completes 30 kb swings + 30 pull-ups
*workload is capped @ 30:00
**if workload is completed under the cap… The Finisher is Coach’s Choice!!
B. post WOD recovery
Day 5
WOD 190426
warm-up – Coach’s Choice
A. EMOM 5:00
3 unbroken power cleans… build bar each set
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ aerobic flow pace… barbell @ 100% of “A”
15cal row/bike/ski
1 squat clean
20 oh lunge… 45/25
1 squat clean
25 hrpu
1 squat clean
C. post WOD recovery
Day 6
WOD 190427
WOD – Coach’s Choice
