160315 Tuesday
Day 2WOD 160315
March 2016
160314 Monday
Day 1WOD 160314 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo, rest to 1:00 on timer, then A2A2. pull-up cluster – 3. 3. 3. 3, rest 5-10sec @ dots, after 4th set rest to 2:00 on timer, then A3A3. AMRAP 1:00 @ 90% effort – bjsd (choice)… rest 2min then back to
160312 CFG Open WOD 16.3
Day 6CFG Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Download the workout description and scorecard
160312 CFG Open WOD 16.3 Read More »
160311 Friday
Day 5WOD 160311 warm-up – Coach’s Choice A. 10 sets @ aerobic flow pace500m row – OR – 2:00 AD4 tgu, total reps, alt arms, moderate load1 wall climb30sec FLRB. post WOD body maintenance
160310 Thursday
Day 4WOD 160310 warm-up – Coach’s Choice A. 5 sets @ 80% effortoverhead plate carry, one direction5 x 2 lunges + 1 burpee on to plate(please do not slam plates on to the floor)rest accordingly, then BB. 5:00 to warm-up and prep barbell for CC. AMRAP 5:00 @ 90-95% effort… barbells not to exceed 185/1251
160309 Wednesday
Day 3WOD 160309 warm-up – Coach’s Choice A. Choose a complex that makes you feel happy!Option 1 – EMOM 10:001 snatch grip deadlift + 1 power snatch + 3 ohsOption 2 – EMOM 10:001 deadlift + 1 power clean + 3 front squatsrest to 15:00 on timer, then B’s… barbells not to exceed 115/75B1. 3:00
