Day 3WOD 210310 Warm-up – Coach’s Choice A1. 8 goblet alternating reverse lunges… rest to top of minute, then A2A2. 10 dual db deadlifts + FLR to top of minute, then A3A3. 20-30sec ring row hold… rest to 4:00, then back to A1, x 3 (A1 @ 0:00, 4:00, 8:00)Rest to 15:00, then BB. Work […]
Day 2WOD 210309 Warm-up – Coach’s Choice Choose a movement that is in your wheelhouseA. EMOM 5:0050 double unders – OR – 16 bjsd/step-ups… nte 24”/20”Rest 2min, then BB. EMOM 6:00Odds – 150m/135m row or skiEvens – 2. 2. 2 – power cleans… step over bar @ dots… nte 135/95Rest 5min, then CC. Work @
Day 1WOD 210308 Warm-up – Coach’s Choice A1. 8 dual db front rack lunges… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest to top of minute, then A3A3. 8 dual db single leg step-ups each leg (2 risers/3 bumpers)… rest to top of minute, then A4A4. 8 dual db
Day 1WOD 210308 Warm-up – Coach’s Choice A1. 8 dual db front rack lunges… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest to top of minute, then A3A3. 8 dual db single leg step-ups each leg (2 risers/3 bumpers)… rest to top of minute, then A4A4. 8 dual db
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Day 5WOD 210305 Warm-up – Coach’s Choice A. @ 0:00… execute workload @ 80% effort21-15-9Deadlifts… nte 135/95Bjsd… nte 20”Wall ballsB. @ 12:00… execute workload @ 90% effort18-12-6Shoulder to overhead… nte 115/75Med ball step-ups… nte 20”Pull-upsC. @ 24:00… execute workload @ 100% effort15-9-3Barbell thrusters… nte 95/65T2bBurpee box jumps… nte 20”D. post WOD recovery
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