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Day 5WOD 190301 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80% effortcalories – row/bike/ski30sec FLR @ 0:00, 2:00, 4:00, 6:00, 8:00rest to 13:00 on timer, then BB. For Time… capped @ 5:0020 squat cleans – OR – 20 squat snatches… barbells nte 155/105rest to 20:00 on timer, then CC. Repeat “A”… meet or beat […]

Day 4Partner WOD 190228 warm-up – Coach’s Choice A. For Time… partition as desired… only one athlete working at a time300 double unders/singles200 overhead lunges – 45/25150 kb swings – 24kg/16kb100 step-ups @ 20”… loaded with med ball 20/14*one bumper plate, kb, med ball per team**capped @ 30:00B. post WOD recovery

Day 3WOD 190227 warm-up – Coach’s Choice A1. 5 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2A2. 6 overhead lunges (barbell)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. Complete workload @ 90% effort… partition as desired50

Day 2WOD 190226 warm-up – Coach’s Choice A. EMOM 12:001) 30 air squats – OR – 16 pistols2) 12 kb swings… athlete’s choice3) 50 double unders – OR – 40sec attempts/singlesB. EMOM 12:00 1) 15 bjsd… nte 24”2) 8 power cleans… nte 135/953) 15 t2b/k2e/hkr/abmatsrest to 27:00 on timer, then CC. AMRAP 3:00 @ max effort5

Day 1WOD 190225 warm-up – Coach’s Choice A1. 3 back squats @ 3221 tempo… rest to top of minute, then A2A2. 6 push-ups @ 3232 tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. Tabata Pull-ups… 8 x 20sec on, 10sec offrest

Day 1WOD 190225 warm-up – Coach’s Choice A1. 3 back squats @ 3221 tempo… rest to top of minute, then A2A2. 6 push-ups @ 3232 tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. Tabata Pull-ups… 8 x 20sec on, 10sec offrest

Day 5WOD 190222 warm-up – Coach’s Choice A. 1 set @ high intensity500m/450m row30 clean to overhead… nte 95/65rest to 10:00 on timer, then BB. 1 set @ high intensity30cal/25cal bike50 kb swings… nte 24kg/16kgrest to 20:00 on timer, then CC. 1 set @ high intensity150 double unders (90sec attempts/singles)30 burpee box jumps… nte 24”/20”D.

Day 4Partner WOD 190221 warm-up – Coach’s Choice Teams can start at A or B… Teams do C at same timeA. EMOM 10:00Assault Bike calories + overhead plate hold (45/25)(Athlete A bikes, while Athlete B holds plate… athletes switch every minute on the minute)*one bumper plate per team**if plate is dropped at any time, team

Day 3WOD 190220 warm-up – Coach’s Choice A. @ 0:00 & 9:00…AMRAP 1:30 @ 80-90% effortcalories – row/bike/skiB.@ 3:00 & 12:00… AMRAP 1:30 @ 80-90% effortbarbell g2oh… nte 135/95C. @ 6:00 & 15:00…AMRAP 1:30 @ 80-90% effortbjsd… nte 30”rest to 21:00 on timer, then DD. @ 21:00 & 30:00…AMRAP 1:30 @ 80-90% effortburpee box jumps… nte

Day 2WOD 190219 warm-up – Coach’s Choice A. Work @ 90% effort… dumbbells nte 60/4510-9-8–7-6-5-4-3-2-1dumbbell push presst2b/k2e/hkr… strict… no kipping@ 10:00 on timer, start BB. Work @ 90% effort… use one db from “A”2-4-6-8-10-12goblet walking lungesstrict pull-ups/ring rows@ 20:00 on timer, start CC. Work @ 90% effort… use dumbbells from “A”1-2-3-4-5-6-7-8-9-10strict/weighted push-ups30sec farmer’s carry holdD.