Day 1
WOD 180219
warm-up – Coach’s Choice
A. EMOM 5:00 – 50 double unders… nte 40sec attempts/singles
rest to 10:00, then B, C or D
B. AMRAP 3:00 @ 90% effort… dumbbells nte 50/35
12 dumbbell deadlifts
9 bjsd… nte 24”
7 dumbbell shoulder to overhead
rest to 16:00, then C, D or B
C. AMRAP 3:00 @ 90% effort
7 burpees to target
9 pull-ups
12 barbell thrusters… nte 75/55
rest to 22:00, then D, B or C
D. AMRAP 3:00 @ 90% effort
12 calorie row
9 goblet squats… nte 24kg
7 calorie Assault Bike
E. post WOD recovery
Day 2
WOD 180220
warm-up – Coach’s Choice
A. EMOM 5:00… build bar each set… Clean complex – OR – Snatch Complex
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1ohs
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ 80-90% effort
15 air squats
10 strict push-ups
5 pull-ups
1 barbell complex
C. post WOD recovery
Day 3
WOD 180221
warm-up – Coach’s Choice
A. 1 set every 5min, for 6 total sets… work @ 95% effort each set… work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00… dumbbells nte 50/35
10 dumbbell walking lunge steps + 10 db g2oh, total reps, alt arms + 5 burpees over db + 3 wall climbs + farmer’s carry back to starting position
B. post WOD recovery
Day 4
WOD 180222
warm-up – Coach’s Choice
A1. wall ball cluster – 8. 8. 8. 8. 8. – rest 10sec @ dots & in-between A1 & A2
A2. power clean cluster – 3. 3. 3. 3. 3 – step over bar @ dots
rest to 4:00 on timer, then B’s
B1. wall ball cluster – 5. 5. 5. 5. 5. 5. 5. 5. – rest 10sec @ dots & in-between B1 & B2
B2. power snatch cluster – 3. 3. 3. 3. 3 – step over bar @ dots
rest as needed prior to C
C. Row’d Royalty WOD 18.4
row 1:00 – max distance
rest 3:00
row 2:00 – max distance
rest 2:00
row 3:00 – max distance
rest 1:00
row 4:00 – max distance
score A = 1:00 distance + 2:00 distance
score B = 3:00 distance + 4:00 distance
D. post WOD recovery
Day 5
WOD 180223
warm-up – Coach’s Choice
A. 1 set @ high intensity… capped @ 3:00
21 barbell thrusters – 75/55
21 burpee box jumps – 24”/20”
rest to 6:00 on timer, then B
B. 1 set @ high intensity… capped @ 2:00
15 clean to overhead – 75/55
15 burpee box jumps – 24”/20”
rest to 10:00 on timer, then C
C. 1 set @ high intensity… capped @ 1:00
9 power snatches – 75/55
9 burpee box jumps – 24”/20
rest to 17:00 on timer, reset clock to 0:00 for D
D. For time:
21 barbell thrusters
21 burpee box jumps
15 clean to overhead
15 burpee box jumps
9 power snatches
9 burpee box jumps
E. post WOD recovery
Day 6
WOD 180224
WOD – Coach’s Choice
