March 2022

Day 5WOD 220325 Warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:00… build your bar1 power clean + 1 hang squat clean + 1 clean & jerkRest to 10:00, then BB. AMRAP 20:00 @ 80% effort… barbells @ 100% of A15cal – choice9 pull-ups7 wall balls5 high box jumps1 barbell complexB. post WOD recovery

Day 4WOD 220324Aerobic Repeats + ROMWOD A. Choose a distance and execute as many rounds as possible in 24:00 of the following format…500m, 2:00 rest-OR-400m, 1:30 rest-OR-300m, 1:00 restB. ROMWOD

Day 3WOD 220323 Warm-up – Coach’s Choice A. EMOM 8:001) 6 renegade rows2) AMRAP 30sec – heavy goblet squatsRest to 10:00, then BB. EMOM 8:001) 8 dual dumbbell deadlifts2) 5/5 single arm jerksRest to 20:00, then CC. 1 set every 2:00, x 510sec Assault Bike sprintsD. post WOD recovery

Day 2WOD 220322 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of the minute, then A2A2. Pull-up cluster… 3. 3. 3. 3 – rest 10sec @ dots… rest to 3:30, then back to A1, x 3… build the squat accordinglyRest additional 3:30 after 3rd set, then BB. AMRAP 6:00 @ 90% effort12

Day 1WOD 220321 Warm-up – Coach’s Choice A1. @ 0:00… 5 strict press@ 2:00… 3 strict press@ 4:00… 1 strict pressA2. @ 6:00… 5 push press@ 8:00… 3 push press@ 10:00… 1 push pressA3. @ 12:00… 5 jerks@ 14:00… 3 jerks@ 16:00… 1 jerkRest 4min, then BB. 10:00 @ 90% effortMax distance on apparatus of