Day 1
WOD 220509
Warm-up – Coach’s Choice
A. Happy Birthday Coach Lily!
Buy-in = 77 squat hops to 15# bumper plate
Then…
3 rounds of:
5 power cleans… nte 145/105
8 t2b
45 double unders/singles
Then…
3 rounds of:
5 push jerks… nte 145/105
8 pull-ups
45 step-ups @ 20”
Cash-out = 77 squat hops to 15# bumper plate
B. post WOD recovery
Day 2
WOD 220510
Warm-up – Coach’s Choice
A. 5 x 8cal/6cal Assault Bike Sprints… Sprint every 2:00
Rest additional 2min after 5th sprint, then B
B. Tabata Mash-up… 8 x 20sec/10sec… ping pong
Kb swings… nte 24kg/16kg
Burpees
Rest 2min, then C
C. 5 x 8cal/6cal Assault Bike Sprints… Sprint every 2:00
D. post WOD recovery
Day 3
WOD 220511
Warm-up – Coach’s Choice
A1. 8 cgbp… rest to top of minute, then A2
A2. 8 goblet squats… no rest, then A3
A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3
Rest to 15:00, then B
B. 3 sets @ 90% effort
1:00 – lunges
1:00 – alternating single arm devil’s press (50/35)
1:00 – bjsd (24”/20”)
1:00 – wall balls
2:00 – rest
C. post WOD recovery
Day 4
WOD 220512
Aerobic Repeats + ROMWOD
A. Work @ 90% aerobic effort on apparatus of choice
6:00 work, 3min rest
4:00 work, 2min rest
2:00 work, 1min rest
1:00 work, 30sec rest
30sec work
B. ROMWOD
Day 5
WOD 220513
Warm-up – Coach’s Choice
A. Complete workload @ 80-90% effort… cap is Coach’s Choice
21-18-15-12-9-6-3
Db thrusters… nte 40/25 each hand
3-6-9-12-15-18-21
Pull-ups
*run to curb and back after each completed set (21 db thrusters + 3 pull-ups = 1 set)
B. post WOD recovery
Day 6
WOD 220514
WOD – Coach’s Choice
