140331 Monday
Day 1WOD 140331
March 2014
140331 Monday
Day 1WOD 140331 warm-up – Coach’s Choice 8:00 to build a heavy power clean-set up at 65%- EMOM for 20:00 of:on the evens – 3 touch-n-go power cleanson the odds – 2 rope ascents or 10 strict ring rows notes:-try to maintain 2 rope ascents or 10 strict ring rows for as long as you
140329 Saturday
Day 6WOD 140329 warm-up – Coach’s Choice For time:21-15-9ohs – 95/65 (scale accordingly)ring dips -rest exactly 3:00-21-15-9clean to overhead – 95/65 (scale accordingly)box jumps/step-ups up & over – 24”/20” score = total time (rest included)
140328 Friday
Day 5WOD 140328 warm-up – Coach’s Choice AM & 4:30pm WOD – Endurance WOD – Coach’s Choice 5:30-6:15 – warm-up for FNL (CFG Open WOD 14.5) WODs will begin @ ~ 6:30pm Those competing in The Open will have a judge…Those not competing in The Open will perform WOD Rx’d or scaled, but no judge
140328 Friday
Day 5WOD 140328 warm-up – Coach’s Choice AM & 4:30pm WOD – Endurance WOD – Coach’s Choice 5:30-6:15 – warm-up for FNL (CFG Open WOD 14.5) WODs will begin @ ~ 6:30pm Those competing in The Open will have a judge…Those not competing in The Open will perform WOD Rx’d or scaled, but no judge
140327 Thursday
Day 4WOD 140327 warm-up – Coach’s Choice EMOM for 8:00 of:on the evens – 10 dumbbell thrusters – athlete’s choiceon the odds – 30 seconds jump rope -rest accordingly, prep for WOD- For time:30 wall ball30 pull-ups30 burpeesrest exactly 2:0020 wall ball20 pull-ups20 burpeesrest exactly 1:0010 wall ball10 pull-ups10 burpees score=total time (rest included)
140326 Wednesday
Day 3WOD 140326 warm-up – Coach’s Choice Perform 30 back squats in 10:00, using 85-100% of your bodyweight -rest accordingly, prep for WOD- score = total time for the following workload For time:3 rounds of: 500m row15 burpees -rest exactly 4:00- 3 rounds of:15 kb swings – 24kg/16kg3 rope ascents – 15’ (5 plank ascents)
