March 2021

Rest Day Week of 210322 Preview

Day 6WOD 210320 CFG WOD 21.2 Click here for the scorecard and workout standards

Day 5WOD 210319

Day 5WOD 210319 Warm-up – Coach’s Choice Dbs nte 50/35 for all piecesA. Complete workload @ 80-90% effort10-9-8–7-6-5-4-3-2-1T2b1-2-3-4-5-6-7-8-9-10Dual db push pressRest to 10:00, then BB. Complete workload @ 80-90% effort12-10-8-6-4-2Dual db front rack lungesStrict pull-ups/ring rowsRenegade rowsRest to 23:00, then CC. 7:00 @ 80% effortBurpees to targetD. post WOD recovery

Day 4WOD 210318Aerobic Repeats + ROMWOD

Day 4WOD 210318Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 5 x 4:00 row/bike/ski @ 90% aerobic effort… rest 1min b/t setsB. ROMWOD

Day 3WOD 210317

Day 3WOD 210317 Warm-up – Coach’s Choice A. 3:00 @ 90% effort500m row/skiFarmer’s hold until time expiresRest to 5:00, then BB. 3:00 @ 90% effort2:00 – max reps of strict pull-ups/ring rowsOverhead bumper hold until time expiresRest to 10:00, then CC. 3:00 @ 90% effort2:00 – max reps double unders/singlesGoblet wall sit until time expiresRest

Day 2WOD 210316

Day 2WOD 210316 Warm-up – Coach’s Choice A. 1 set every 3min, x 10… db nte 50/354 alternating db hang clean reverse lunge to press8 alternating db power snatch12 wall balls16 bjsd/step-ups… nte 24”/20”B. post WOD recovery