190223 Saturday
Day 6WOD 190223 CFG Open WOD 19.1Heats 8am – 11am
February 2019
190222 Friday
Day 5WOD 190222 warm-up – Coach’s Choice A. 1 set @ high intensity500m/450m row30 clean to overhead… nte 95/65rest to 10:00 on timer, then BB. 1 set @ high intensity30cal/25cal bike50 kb swings… nte 24kg/16kgrest to 20:00 on timer, then CC. 1 set @ high intensity150 double unders (90sec attempts/singles)30 burpee box jumps… nte 24”/20”D.
190221 Thursday
Day 4Partner WOD 190221 warm-up – Coach’s Choice Teams can start at A or B… Teams do C at same timeA. EMOM 10:00Assault Bike calories + overhead plate hold (45/25)(Athlete A bikes, while Athlete B holds plate… athletes switch every minute on the minute)*one bumper plate per team**if plate is dropped at any time, team
190220 Wednesday
Day 3WOD 190220 warm-up – Coach’s Choice A. @ 0:00 & 9:00…AMRAP 1:30 @ 80-90% effortcalories – row/bike/skiB.@ 3:00 & 12:00… AMRAP 1:30 @ 80-90% effortbarbell g2oh… nte 135/95C. @ 6:00 & 15:00…AMRAP 1:30 @ 80-90% effortbjsd… nte 30”rest to 21:00 on timer, then DD. @ 21:00 & 30:00…AMRAP 1:30 @ 80-90% effortburpee box jumps… nte
190219 Tuesday
Day 2WOD 190219 warm-up – Coach’s Choice A. Work @ 90% effort… dumbbells nte 60/4510-9-8–7-6-5-4-3-2-1dumbbell push presst2b/k2e/hkr… strict… no kipping@ 10:00 on timer, start BB. Work @ 90% effort… use one db from “A”2-4-6-8-10-12goblet walking lungesstrict pull-ups/ring rows@ 20:00 on timer, start CC. Work @ 90% effort… use dumbbells from “A”1-2-3-4-5-6-7-8-9-10strict/weighted push-ups30sec farmer’s carry holdD.
