Day 1WOD 200224 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2A2. 5 high box jumps… no rest b/t A2 & A3A3. 7 strict dual dumbbell press… rest to 3:30 on timer, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 10:30 on timer, then […]
Day 1WOD 200224 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2A2. 5 high box jumps… no rest b/t A2 & A3A3. 7 strict dual dumbbell press… rest to 3:30 on timer, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 10:30 on timer, then
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Day 5WOD 200221 warm-up – Coach’s Choice A. 6 sets @ high intensity10 burpees AFAP + 1 sled push… sprint every 2:30(0:00, 2:30, 5:00, 7:30, 10:00, 12:30)rest to 20:00 on timer, then BB. EMOM 10:00evens – 40sec rowodds – 40sec bikeC. post WOD recovery
Day 4Partner WOD 200220 warm-up – Coach’s Choice A. AMRAP 12:0030 clean & jerks… 1 for 1… nte 135/9530 burpees over partner… 5 for 5… partner holds forearm plank30 med ball partner sit-ups… 1 for 1… med ball is team’s choicerest to 17:00 on timer, then BB. For Time, capped @ 13:00… partition as desired…
Day 3WOD 200219 warm-up – Coach’s Choice A1. 1 power clean + 2 front rack reverse lunges + 3 push jerks… rest to top of minute, then A2A2. 6-8 single arm row each arm… rest to top of minute, then A3A3. 30sec SB each side… rest to 5:00 on timer, then back to A1, x
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