March 2018

Day 5WOD 180309

Day 5WOD 180309 warm-up – Coach’s Choice A. Ski Erg Relay…-Split Class into two equal teams-Athletes can only ski for maximum of 200m-Team must accumulate 2000mrest as needed prior to BB. AMRAP 10:00 @ 90% effort… barbells nte 135/95clean & jerks*5 burpees over bar (lateral hops) EMOM, starting @ 0:00C. post WOD recovery

Day 4WOD 180308 Happy Birthday Coach Steve!!! Happy Birthday Justin!!!

Day 4WOD 180308 warm-up – Coach’s Choice Happy Birthday Coach Steve!Complete workload for time… barbells nte 115/75… capped @ 39:00!Buy-in… 39cal bike – OR – 39cal rowThen, 3 sets of:13 power cleans13 wall balls13 t2bMidway Buy-in… 39 bjsd… nte 24”Then, 3 sets of:13 pull-ups13 front squats13 shoulder to overheadCash-out… 39cal bike – OR – 39cal

Day 3WOD 180307 Due to the forecast we are canceling all classes today! Happy Birthday Lisa!!!  

Day 3WOD 180307 warm-up – Coach’s Choice A. EMOM 10:00evens – 50 double unders… :40 attempts (friends can jump rope for 40sec, or do step-ups)odds – 8 dumbbell thrusters… load is Athlete’s Choicerest to 15:00 on timer, then BB. 8 x 1:00 workload @ 90% effort, rest 1min b/t setssets 1 & 5 – bjsd…

Day 2WOD 180306

Day 2WOD 180306 warm-up – Coach’s Choice A. 1 set every 3min for 7 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00)200m/150m row + 7 strict press… barbell load should be same for all 7 sets… goal is for 7 sets unbroken repsrest to 25:00 on timer, then BB. AMRAP 5:00 @ high intensity…

Day 1WOD 180305 Happy Birthday DT!!!

Day 1WOD 180305 warm-up – Coach’s Choice A. 3 sets @ 90% effort… barbells nte 115/755 pull-ups – OR – 5 muscle-ups7 bjsd… 24”/20”9 shoulder to overheadrest to 10:00, then BB. 3 sets @ 90% effort… barbells nte 135/959 burpees to target7 kb swings… 32kg/24kg5 ohs – OR – 5 front squatsrest to 20:00, then