March 2020

Day 4Partner WOD 200312 warm-up – Coach’s Choice A. AMRAP 12:0015 partner deadlifts… nte 225/15520 burpees over partner… total reps… split reps/plank accordingly30 kb swings/partner wall sit… total reps… split reps accordinglyrest 5:00, then BB. AMRAP 12:00100 wall balls… split reps accordingly… ball cannot hit the ground… 10 burpee penalty100 med ball step-ups… split reps […]

Day 3WOD 200311

Day 3WOD 200311 warm-up – Coach’s Choice A. 5 x 5 unbroken power cleans + 11 burpees over bar (lateral)… build bar each set, work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. Complete workload for time… capped @ 12:00300* double unders/singles… *10 lunges every stop or trip100 hrpu50 db power

Day 2WOD 200310

Day 2WOD 200310 warm-up – Coach’s Choice (work to increase loads from 200224)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

Day 1WOD 200309

Day 1WOD 200309 warm-up – Coach’s Choice (For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR)A1. 60sec SB (R)… rest 30sec, then A2A2. 60sec SB (L)… rest 30sec, then A3A3. 60sec FLR… rest to 5:00 on timer, then BB. 5

Day 1WOD 200309 warm-up – Coach’s Choice (For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR)A1. 60sec SB (R)… rest 30sec, then A2A2. 60sec SB (L)… rest 30sec, then A3A3. 60sec FLR… rest to 5:00 on timer, then BB. 5

Rest Day Week of 200309 Preview

Day 6WOD 200307 WOD – Coach’s Choice Happy Birthday Lisa!!!