March 2019

Day 5WOD 190315 warm-up – Coach’s Choice A. @ 0:00 & 21:004:00 @ 90% effort100 air squatsmax calories until time expires… apparatus – athlete’s choiceB. @ 7:00 & 28:004:00 @ 90% effort75 push-upsmax calories until time expires… apparatus – athlete’s choiceC. @ 14:00 & 35:004:00 @ 90% effort50 pull-upsmax calories until time expires… apparatus – […]

Day 4Partner WOD 190314

Day 4Partner WOD 190314 warm-up – Coach’s Choice A. AMRAP 6:00 Athlete 1 – 16 db g2oh, total reps, alternate arms… nte 50/35Athlete 2 – 10 burpee box jump overs… nte 20”*both athletes working at same time, then switch once workload is complete**one box, one db per teamrest to 10:00 on timer, then BB. AMRAP 6:00…

Day 3WOD 190313

Day 3WOD 190313 warm-up – Coach’s Choice A1. 5-7 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2A2. 20 goblet squats loaded w/one of your chest press dumbbells… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00, then BB. EMOM 6:00odds – 50

Day 2WOD 190312

Day 2WOD 190312 warm-up – Coach’s Choice Athletes can start @ A1 or A2… rotate every setA1. 95% effort8cal/5cal Assault Bike sprint + 15 barbell ground to overhead… nte 75/55rest to 3:00 on timer, then A2A2. 95% effort10cal/7cal row + 15 burpees over ergrest to 6:00 on timer, then back to A1, x 3(A1 @

Day 1WOD 190311

Day 1WOD 190311 warm-up – Coach’s Choice A1. 8 barbell deadlifts @ controlled tempo… rest to top of minute, then A2A2. AMRAP 30sec – bjsd… nte 30”… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. Complete workload for time… barbell nte 185/1251

Rest Day Week of 190311 Preview transformation [trans-fer-mey-shuh n]   1 the act or process of transforming. 2 the state of being transformed. 3 change in form, appearance, nature, or character.   Read Mike's Story!