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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
Happy Birthday Coach Dan!!!
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 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 6
WOD 220507
WOD – Coach’s Choice
Fitness Outside of the Shed...
Day 5
WOD 220506
Warm-up – Coach’s Choice
A1. Sprint to curb & back… rest to 2:30, then A2
A2. Sandbag push down & back, x 2… rest to 5:00, then A3
A3. 8cal/6cal Ski Erg Sprint… rest to 7:30, then A4
A4. 8cal/6cal Assault Bike Sprint… rest to 10:00, then back to A1, x 2 = 1 Block
Execute 2 blocks… rest 3min b/t blocks
B. post WOD recovery
Happy Birthday Scott!!!
Day 4
WOD 220505
Aerobic Repeats + ROMWOD
A. 24:00 running clock… accumulate max distance @ 90% aerobic effort on apparatus of choice… 30sec FLR @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00
B. ROMWOD
Day 3
WOD 220504
Warm-up – Coach’s Choice
A1. 5 loaded RFESS each leg… rest to top of minute, then A2
A2. 6 seated dual dumbbell shoulder press… rest to 3:00, then back to A1, x 4
Rest 3min after 4th set, then B
B. Execute workload @ high intensity… dumbbells nte 50/35 each arm
9-6-3
Dual db hang clean & jerks
T2b
Execute 5 burpee box jump overs after each set (24”/20”)
Rest to 7:30, then C
C. Execute workload @ high intensity… dumbbells nte 50/35 each arm
Dual dumbbell thrusters
Pull-ups
Execute 5 burpee box jump overs after each set (24”/20”)
D. post WOD recovery
Day 2
WOD 220503
Warm-up – Coach’s Choice
A1. 30sec – calories… apparatus of choice… rest 30sec, then A2
A2. 30sec – jump rope reps (doubles or singles)… rest 30sec, then A3
A3. 30sec – heavy Russian kb swings… rest 30sec, then back to A1, x 2
Rest 2:30 after 2nd round, then B
B1. 30sec – wall balls… rest 30sec, then B2
B2. 30sec – db hang clean & jerks (50/35)… rest 30sec, then B3
B3. 30sec – burpees… rest 30sec, then back to B1, x 2
Rest 2:30 after 2nd round
X 2
C. post WOD recovery
Day 1
WOD 220502
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build barbell accordingly
1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar + 5 t2b
Rest 3min after 5th set, then B
B. AMRAP 12:00 @ 80-90% effort
15 deadlifts… nte 100% of A
10 bjsd… nte 30”
5 bar muscle-ups – OR – 5 pull-ups
C. post WOD recovery