220310 Thursday
Day 4WOD 220310Aerobic Repeats + ROMWOD A. 8 x 20sec work/10sec rest @ 90% effort… rest 2min, x 4B. ROMWOD
March 2022
220309 Wednesday
Day 3WOD 220309 Warm-up – Coach’s Choice A1. 6-8 cgbp… rest to top of minute, then A2A2. 6-8 heavy goblet lunges… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. EMOM 10:00Evens – 12 strict ring rowsOdds – 10 dual db strict pressno additional rest b/t B &
220308 Tuesday
Day 2WOD 220308 Warm-up – Coach’s Choice Athletes can start @ A1, A2 or A3… rotate accordinglyAll pieces are @ 95-100% effortA1-A3 = 1 Block…Block 1 @ 0:00… Block 2 @ 8:00… Block 3 @ 16:00… Block 4 @ 24:00A1. 8cal/6cal Assault Bike Sprint… rest to 2:00 on timer, then A2A2. sled sprint + backwards
220307 Monday
Day 1WOD 220307 Warm-up – Coach’s Choice A1. 5 strict press… rest to 1:30, then A2A2. 4 push press… rest to 3:00, then A3A3. 3 push jerks… rest to 4:30, then back to A1, x 3Rest 3min after 3rd set, then BB. AMRAP 4:00 @ 90% effort5 t2b10 kb swings… nte 16kg/12kg15 double unders/25 singlesRest
Week of 220307 Preview
Day 1WOD 220307 Warm-up – Coach’s Choice A1. 5 strict press… rest to 1:30, then A2A2. 4 push press… rest to 3:00, then A3A3. 3 push jerks… rest to 4:30, then back to A1, x 3Rest 3min after 3rd set, then BB. AMRAP 4:00 @ 90% effort5 t2b10 kb swings… nte 16kg/12kg15 double unders/25 singlesRest
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