Day 5WOD 180223 warm-up – Coach’s Choice A. 1 set @ high intensity… capped @ 3:0021 barbell thrusters – 75/5521 burpee box jumps – 24”/20”rest to 6:00 on timer, then BB. 1 set @ high intensity… capped @ 2:0015 clean to overhead – 75/5515 burpee box jumps – 24”/20”rest to 10:00 on timer, then CC. […]
Day 4WOD 180222 warm-up – Coach’s Choice A1. wall ball cluster – 8. 8. 8. 8. 8. – rest 10sec @ dots & in-between A1 & A2A2. power clean cluster – 3. 3. 3. 3. 3 – step over bar @ dotsrest to 4:00 on timer, then B’sB1. wall ball cluster – 5. 5. 5. 5. 5. 5. 5.
Day 3WOD 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 50/3510 dumbbell walking lunge steps + 10 db g2oh, total reps, alt arms + 5 burpees over db + 3 wall climbs +
Day 2WOD 180220 warm-up – Coach’s Choice A. EMOM 5:00… build bar each set… Clean complex – OR – Snatch Complex1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1ohsrest to 10:00 on timer, then BB. AMRAP 20:00 @ 80-90% effort15 air squats10
Day 1WOD 180219 warm-up – Coach’s Choice A. EMOM 5:00 – 50 double unders… nte 40sec attempts/singlesrest to 10:00, then B, C or DB. AMRAP 3:00 @ 90% effort… dumbbells nte 50/3512 dumbbell deadlifts9 bjsd… nte 24”7 dumbbell shoulder to overheadrest to 16:00, then C, D or BC. AMRAP 3:00 @ 90% effort7 burpees to
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