March 2017

Day 5WOD 170331 warm-up – Coach’s Choice A. 5 sets @ 90% effort… work every 3min1 heavy sled push + 7-10 burpees AFAPrest to 20:00 on timer, then BB. choose a workload and hit it @ high intensity… both capped @ 10:00!!Option 1:21-15-9AB caloriesdumbbell thrusters – 45/30Option 2:21-15-9row caloriesbarbell thrusters – 95/65C. post WOD stretch

Day 5WOD 170331

Day 4WOD 170330 warm-up – Coach’s Choice A. 6 x 10sec bike sprints @ 100% effort… work every 2min… last set @ 10:00rest to 15:00 on timer, then BB1. wall ball cluster – 8. 8. 8. 8. 8, rest 10sec @ dots & b/t B1 & B2B2. pull-up cluster – 5. 5. 5. 5. 5,

Day 4WOD 170330

Day 3WOD 170329 warm-up – Coach’s Choice A. EMOM 5:0030sec wall sit + 30sec FLRB. EMOM 20:00evens – 3 squat cleans – OR – snatchesodds – 7-10 burpees@ 25:00 on timer, start CC. 5:00 row or bike for max distance/caloriesD. post WOD stretch

Day 3WOD 170329

Day 2WOD 170328 warm-up – Coach’s Choice A1. 10 strict standing shoulder press w/dumbbells… rest 30sec then A2A2. 10 pistols, total reps, alt legs (30 air squats)… rest 30sec then A3A3. 60sec FLR… rest 1min, then back to A1, x 3rest to 20:00 on timer, then BB. AMRAP 10:00 @ 80-90% effort2 stone to shoulder2

Day 2WOD 170328

Day 1WOD 170327 warm-up – Coach’s Choice A. 3 x 5 pause thrusters… work every 3min… finish heavier than 170320-hold bottom of thruster for 3sec-hold overhead position of thruster for 3secwork @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periods, and after 3rd setrest to 10:00 on timer, then BB. EMOM 6:00evens

Day 1WOD 170327 Happy Birthday Jack!!!