220331 Thursday
Day 4WOD 220331 Aerobic Repeats + ROMWOD March Accomplishments!!!
March 2022
220331 Thursday
Day 4WOD 220331Aerobic Repeats + ROMWOD A. AMRAP 20:00 @ 90% aerobic effort20cal – apparatus of choice… 2min restB. ROMWOD
220330 Wednesday
Day 3WOD 220330 Warm-up – Coach’s Choice A1. 3 deadlifts + 2 hang squat cleans + 1 clean & jerk… rest to 1:30, then A2A2. 4 heavy db power snatches… rest to 3:00, then A3A3. 50 double unders/100 singles… rest to 5:00, then back to A1, x 3… build A1 & A2 accordinglyRest 3min after
220329 Tuesday
Day 2WOD 220329 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Front Squats @ 22X1 tempo10 unbroken dual db curl & press @ dots… squat every 3minRest additional 3min after 4th set, then BB. AMRAP 15:00 @ 80-90% effort20cal row/bike/ski/run15 wall balls10 pull-ups5 burpee box jump overs… 24”/20”C. post WOD recovery
220328 Monday
Day 1WOD 220328 Warm-up – Coach’s Choice Athletes can start @ A1, A2 or A3A1. 8cal/6cal Assault Bike Sprint… rest to 2:00, then A2A2. Sandbag push down & back, x 2… rest to 4:00, then A3A3. 8cal/6cal Ski Erg Sprint… rest to 6:00, then back to A1, x 2Rest 6min, then repeatB. post WOD recovery
Week of 220328 Preview
Day 1WOD 220328 Warm-up – Coach’s Choice Athletes can start @ A1, A2 or A3A1. 8cal/6cal Assault Bike Sprint… rest to 2:00, then A2A2. Sandbag push down & back, x 2… rest to 4:00, then A3A3. 8cal/6cal Ski Erg Sprint… rest to 6:00, then back to A1, x 2Rest 6min, then repeatB. post WOD recovery
Week of 220328 Preview Read More »
