220213 Rest Day
Rest Day Week of 220214 Preview
February 2022
220211 Friday
Day 5WOD 220211 Warm-up – Coach’s Choice A. 3 sets @ 90% effort12 med ball step-ups50 double unders/100 singles9 front squats… nte 95/65Rest to 10:00, then BB. 3 sets @ 90% effort12 hang power snatches… nte 95/6550 double unders/100 singles9 wall ballsRest to 20:00, then CC. 3 sets @ 90% effort12 power cleans50 double unders/100
220210 Thursday
Day 4WOD 220210Aerobic Repeats + ROMWOD A. Choose an apparatus and complete workload @ 90% effort2 x 30sec work, 30sec rest2 x 1:00 work, 1:00 rest2 x 2:00 work, 2:00 rest2 x 1:00 work, 1:00 rest2 x 30sec work, 30sec restB. ROMWOD
220209 Wednesday
Day 3WOD 220209 Warm-up – Coach’s Choice A. AMRAP 30:00 @ 80% effort1 clean & jerk… nte 135/951 muscle-up (bar or ring) – OR – 1 burpee pull-up2 pistols – OR – 2 lunges*add 1 rep to each movement every roundB. post WOD recovery
220208 Tuesday
Day 2WOD 220208 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build db as you go8cal sprint – apparatus is athlete’s choice2/2 db hang clean & jerk30sec FLRRest 3min after 5th set, then BB. 12:00 workload… work @ 90% effort3-6-9-12-15… and so on, until time expiresWall ballsT2bCaloriesC. post WOD recovery
