220321 Monday
Day 1WOD 220321
March 2022
Week of 220321 Preview
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
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220318 Friday
Day 5WOD 220318 Warm-up – Coach’s Choice A. AMRAP 10:00 @ 90% effortBarbell ground to overhead… 95/65*execute 6 wall balls EMOM, starting @ 0:00Rest 5min, then BB. AMRAP 10:00 @ 90% effortDb power snatch… 50/35*execute 5 burpees EMOM, starting @ 0:00B. post WOD recovery
220317 Thursday
Day 4WOD 220317Aerobic Repeats + ROMWOD A. AMRAP 20:00 @ 90% aerobic effort17cal, rest 1minB. ROMWOD
220316 Wednesday
Day 3WOD 220316 Warm-up – Coach’s Choice A1. 5 strict press… rest to 1:30, then A2A2. 3 push press… rest to 3:00, then A3A3. 1 push jerks… rest to 4:30, then back to A1, x 3Rest 3min after 3rd set, then BB. 1 set every 4min, x 55 burpees AFAP8cal/6cal Assault bike sprint7 hang power
