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WOD (Workout of the Day)
Thursday, May 3, 2018
4:30 starting their run on Tuesday
050318 WOD
A. Warm-up: Coach’s choice
B. Three Sets Of:
Death March x20 @2011
Hollow Hold X1:00
Noes to Wall Handstand Hold x0:45
Rest 0:30-0:45 between movements
C. Two Sets for Max Reps Of:
2:00 Row (RX+ Assault Bike)
1:00 Rest
2:00 Russian Kettlebell Swings (53/35)
1:00 Rest
2:00 Double-Unders
1:00 Rest
>>Modifications will be given
Wednesday, May 1, 2018
April was raining PR’s! Hopefully the real rain will stop and the PR’s will continue in May!
050118WOD
A. Warm-up: Coach’s choice
B. Back Squat
4X5 @80%
Followed By…
One Set Max Effort Rep @60%
Rest 2 Minutes Between Sets, use a spotter for max effort set.
C. 9 Minute AMRAP
3,3…6,6…9,9…etc.
Toes to Bar
Strict Handstand Push-Ups
>>On-ramp
9 Minute AMRAP
3,3…6,6…9,9…etc.
Leg raises
Seated dumbbell press