210304 Thursday
Day 4WOD 210304Aerobic Repeats + ROMWOD
March 2021
210304 Thursday
Day 4WOD 210304Aerobic Repeats + ROMWOD A. 1 set every 3min, x 7250m/200m row or ski15 air squats30sec FLRB. ROMWOD
210303 Wednesday
Day 3WOD 210303 Warm-up – Coach’s Choice A. EMOM 10:00Evens – 1 squat clean… build bar over 5 setsOdds – 20sec deadlift holdRest to 15:00, then B… adjust barbell to 90% of AB. AMRAP 15:00 @ 80-90% effort15 bjsd… nte 24”12 alternating db hang clean & jerks… nte 50/359 t2b1 squat cleanC. post WOD recovery
210302 Tuesday
Day 2WOD 210302 Warm-up – Coach’s Choice A1. @ 0:00, 8:00, 16:00, 24:00… execute workload @ high intensity12cal row/bike/ski9 wall balls6 devil’s press… nte 40/25 each handA2. @ 4:00, 12:00, 20:00, 28:00… execute workload @ high intensity12cal row/bike/ski9 med ball step-ups6 db power cleans… nte 40/25B. post WOD recovery
210301 Monday
Day 1WOD 210301 Warm-up – Coach’s Choice A1. 5 barbell thrusters… rest to top of minute, then A2A2. 6 RDL @ 30X1 tempo… rest to 3:00, then back to A1, x 4Rest to 16:00, then B (there is no extra rest b/t B, C, D)B. AMRAP 6:00 @ 90% effort5 strict/weighted pull-ups… nte 35/2010 renegade
