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Day 1WOD 190325 warm-up – Coach’s Choice A. EMOM 8:00evens – 40sec… overhead walking lunges (45/25)odds – 40sec… deadlift hold (135/95)rest to 12:00 on timer, then BB. Complete workload @ 80-90% effort… 18:00 CAP10 . 20 . 30 . 40 . 50 . db snatches… nte 50/3515 bjsd @ dots… nte 24”/20”C. post WOD recovery

Day 1WOD 190325 warm-up – Coach’s Choice A. EMOM 8:00evens – 40sec… overhead walking lunges (45/25)odds – 40sec… deadlift hold (135/95)rest to 12:00 on timer, then BB. Complete workload @ 80-90% effort… 18:00 CAP10 . 20 . 30 . 40 . 50 . db snatches… nte 50/3515 bjsd @ dots… nte 24”/20”C. post WOD recovery Day 2WOD

Day 5WOD 190322Repeat WOD 170331 warm-up – Coach’s Choice A. 5 sets @ 90% effort… work every 3min1 heavy sled push + 7-10 burpees AFAPrest to 20:00 on timer, then BB. choose a workload and hit it @ high intensity… both capped @ 10:00!!Option 1:21-15-9AB caloriesdumbbell thrusters – 45/30Option 2:21-15-9row caloriesbarbell thrusters – 95/65C. post

Day 4Partner WOD 190321 warm-up – Coach’s Choice A. 50 clean & jerks… partition as desired… barbells nte 135/95*each athlete must complete 25 clean & jerks**one barbell per teamrest to 10:00 on timer, then BB. 2K row*each partner must complete 1000m** break it up however you want!Rest to 20:00 on timer, then CC. 100 burpee

Day 3WOD 190320 warm-up – Coach’s Choice A1. dumbbell strict press – AMRAP 30sec… rest 30sec, then A2A2. dumbbell single arm row – 6-8 each arm… rest 30sec, then A3A3. bjsd – AMRAP 30sec… rest to 4:00 on timer, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)rest to 15:00 on timer, then BB.

Day 2WOD 190319 warm-up – Coach’s Choice A. 1 set of complex every 3min, for 5 total sets1 power clean + 1 hang squat clean + 2 front squats + 3 push jerks(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then BB. 1 set of complex every 3min, for 4 total sets1

Day 1WOD 190318 warm-up – Coach’s Choice A. Complete workload @ 90% effort12-9-6-3kb swings… nte 32kg/24kgcalories – athlete’s choiceburpeesrest to 8:00 on timer, then BB. Complete workload @ 90% effort12-9-6-3burpeeskb swingscaloriesrest to 16:00 on timer, then CC. Complete workload @ 90% effortcaloriesburpeeskb swingsrest to 24:00 on timer, then DD. For Time! (6:00 cap)30 kb swings30

Day 1WOD 190318 warm-up – Coach’s Choice A. Complete workload @ 90% effort12-9-6-3kb swings… nte 32kg/24kgcalories – athlete’s choiceburpeesrest to 8:00 on timer, then BB. Complete workload @ 90% effort12-9-6-3burpeeskb swingscaloriesrest to 16:00 on timer, then CC. Complete workload @ 90% effortcaloriesburpeeskb swingsrest to 24:00 on timer, then DD. For Time! (6:00 cap)30 kb swings30

Day 5WOD 190315 warm-up – Coach’s Choice A. @ 0:00 & 21:004:00 @ 90% effort100 air squatsmax calories until time expires… apparatus – athlete’s choiceB. @ 7:00 & 28:004:00 @ 90% effort75 push-upsmax calories until time expires… apparatus – athlete’s choiceC. @ 14:00 & 35:004:00 @ 90% effort50 pull-upsmax calories until time expires… apparatus –

Day 4Partner WOD 190314 warm-up – Coach’s Choice A. AMRAP 6:00 Athlete 1 – 16 db g2oh, total reps, alternate arms… nte 50/35Athlete 2 – 10 burpee box jump overs… nte 20”*both athletes working at same time, then switch once workload is complete**one box, one db per teamrest to 10:00 on timer, then BB. AMRAP 6:00…