February 2020

Day 2WOD 200218

Day 2WOD 200218 warm-up – Coach’s Choice Athletes can start @ A, B or CA. 3 x 90sec @ 90% effort… rest 90sec b/t sets150m row + max burpees over erg until time expiresrest to 12:00 on timer, then BB. 3 x 90sec @ 90% effort… rest 90sec b/t sets50 double unders/100 singles + max

Day 1WOD 200217

Day 1WOD 200217 warm-up – Coach’s Choice A1. 5 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 3 sets @ 90% effort… workload capped @ 15:00*90sec –

Rest Day Week of 200217 Preview Fitness Outside of the Shed…

Day 1WOD 200217 warm-up – Coach’s Choice A1. 5 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 3 sets @ 90% effort… workload capped @ 15:00*90sec –

Day 6 WOD 200215 WOD – Athlete's Choice Happy Birthday Tom!!!

Day 5WOD 200214

Day 5WOD 200214 warm-up – Coach’s Choice A. Complete workload for time… capped @ 30:00… barbells nte 115/75, weight stays same for all movements*100 double unders/200 singles… *5 burpees every trip or break in reps30 deadlifts25 wall balls10 pull-ups/ring rows – OR – 5 bar muscle-ups*100 double unders/200 singles… *5 burpees every trip or break

Day 4Partner WOD 200213