Day 1
WOD 190429
warm-up – Coach’s Choice
A1. 20 goblet squats… rest to top of minute, then A2
A2. 6 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3\
rest to 10:00 on timer, the B
B. EMOM 5:00
50 double unders – OR – 40sec attempts/singles
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 12:00
30 burpees
21 kb swings… nte 24kg/16g
12 pull-ups – OR – 7 muscle-ups (ring or bar)
D. post WOD recovery
Day 2
WOD 190430
warm-up – Coach’s Choice
A. 1 set every 3:30 for 4 total sets… 0:00, 3:30, 7:00, 10:30
run the sidewalk loop + 25 step-ups (24”/20”)
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
24 overhead lunges… 45/25
18 dumbbell push press… 50/35
12 t2b
C. post WOD recovery
Day 3
WOD 190501
Bring-A-Friend
warm-up – Coach’s Choice
A. 8 x 30/30 row/bike/ski @ 90% effort
rest to 10:00 on timer, then B
B. EMOM 10:00
evens – 10-15 ring row
odds – 10-15 push-ups
rest to 25:00 on timer, then C
C. AMRAP 5:00
30 burpees
50 wall balls
D. post WOD recovery
Day 4
Partner WOD 190502
warm-up – Coach’s Choice
A. AMRAP 10:00
Athlete 1 – 7 wall climbs – OR – 15 hrpu
Athlete 2 – 9 power cleans… barbells nte 155/105
*athletes switch after completing work
rest until 15:00 on timer, then B
B. AMRAP 15:00
Athlete 1 – 400m run
Athlete 2 – 500m row
*athletes switch after completing work
C. post WOD recovery
Day 5
WOD 190503
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:00
10cal/7cal bike sprint + reverse sled drag
rest to 20:00 on timer, then B
B. 5 sets for time
20 shoulder to overhead… nte 95/65
50 double unders/100 singles
C. post WOD recovery
Day 6
WOD 190504
WOD – Coach’s Choice
