Day 1
WOD 210419
Warm-up – Coach’s Choice
A1. 4-6 clean grip deadlifts… rest to top of minute, then A2
A2. AMRAP 30sec – strict/weighted pulling reps (pull-up/ring row)… rest to top of minute, then A3
A3. 2 tgu @ tough load… rest to 4:00, then back to A1, x 3
Rest to 15:00, then B
B. AMRAP 15:00 @ 80-90% effort
250m row/ski (500m bike erg)
12 barbell ground to overhead… nte 115/75
9 bjsd… nte 30”/24”
30sec FLR
C. post WOD recovery
Day 2
WOD 210420
Warm-up – Coach’s Choice
A. EMOM 20:00
1) 6-8 db chainsaw row each arm
2) 10 strict, unbroken db curl & press, both arms same time
3) AMRAP 30sec – strict/weighted push-ups
4) AMRAP 30sec – goblet squats w/chainsaw row db
Rest to 25:00, then B
B. AMRAP 5:00 @ testing effort
10 alternating db power snatches… nte 50/35
30 burpees
50 wall balls
C. post WOD recovery
Day 3
WOD 210421
Warm-up – Coach’s Choice
A1. 3 unbroken power cleans… rest to :30, then A2
A2. 30sec clean grip deadlift hold… rest to 3:00, then back to A1, x 5… build bar as you go
Rest 5min after last set, then B
B. Complete workload @ 90% effort… 12:00 cap
21-15-9
Kb swings (24kg/16kb)
Step-ups (24”/20”)
T2b
*execute 3 power cleans after each completed set (after the 21’s, after the 15’s and after the 9’s)
C. post WOD recovery
Day 4
WOD 210422
Aerobic Repeats + ROMWOD
Tabata Mash-up… row/ski + hrpu
A1. 20sec row… rest 10sec, then A2
A2. 20sec hrpu… rest 10sec, then back to A1, x 4
Rest to 10:00, then B
Tabata Mash-up… air squat + row/ski
B1. 20sec air squat… rest 10sec, then B2
B2. 20sec row/ski… rest 10sec, then back to B1, x 4
C. ROMWOD
Day 5
WOD 210423
Warm-up – Coach’s Choice
A. wall ball cluster – 5. 5. 8. 8. 5. 5. 7. 7. 5. 5 – rest 10sec @ dots
Rest ~ 5min, then B
B. Choose the option that feels good in your belly… be ready to go to your special place!
Option 1
21-15-9
Calories – Assault Bike
Db thrusters – 40/25
Pull-ups
-OR-
Option 2
21-15-9
Calories – row/ski
Barbell thrusters – 95/65
Pull-ups
C. post WOD recovery
Day 6
WOD 210424
WOD – Coach’s Choice
