February 2022

Day 3WOD 220223 Warm-up – Coach’s Choice A. 20 unbroken back squats… add 2.5-10# from 220215Rx’d recovery = 3:00 row @ 70-80% effort@ 8:00 on timer, start BOn a running clock, complete B through DB. 3 sets @ 90% effort… dumbbells nte 50/3510 dual db deadlifts30 double unders/50 singles10 dual db shoulder to overheadRest 2min, […]

Day 2WOD 220222 Warm-up – Coach’s Choice A. EMOM 5:00… build as you go!4 unbroken hang squat cleansRest 3min, then BB. For time @ 80-90% effort… barbells @ 100% of A2 hang squat cleans + 22cal – apparatus of choice2 hang squat cleans + 22 kb swings… 32kg/24kg2 hang squat cleans + 22 t2b2 hang

Day 1WOD 220221 Warm-up – Coach’s Choice A. EMOM 9:001) AMRAP 30sec – strict ring row2) AMRAP 30sec – hrpu3) 60sec FLRRest 3min, then BB. 1 set every 5min, x 55 burpees AFAP1 heavy sled push20 squat hops on to 15# bumper plateC. post WOD recovery

Day 1WOD 220221 Warm-up – Coach’s Choice A. EMOM 9:001) AMRAP 30sec – strict ring row2) AMRAP 30sec – hrpu3) 60sec FLRRest 3min, then BB. 1 set every 5min, x 55 burpees AFAP1 heavy sled push20 squat hops on to 15# bumper plateC. post WOD recovery Day 2WOD 220222 Warm-up – Coach’s Choice A. EMOM

Day 5WOD 220218Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead… do not