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Day 1 WOD 190218 warm-up – Coach’s Choice A1. 3 barbell thrusters @ 33X3 tempo… rest to top of minute, then A2A2. 5 dumbbell deadlifts @ 30X1 tempo… 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. EMOM 5:0050 double unders – OR – […]

Day 1 WOD 190218 warm-up – Coach’s Choice A1. 3 barbell thrusters @ 33X3 tempo… rest to top of minute, then A2A2. 5 dumbbell deadlifts @ 30X1 tempo… 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. EMOM 5:0050 double unders – OR –

Day 5WOD 190215 warm-up – Coach’s Choice A. Complete workload @ 80% effort… barbells nte 115/759-7-5front squatspull-upspush pressrest to 7:00 on timer, then BB. Complete workload @ 80% effort… barbells nte 115/759-7-5deadliftst2bthrustersrest to 15:00 on timer, then CC. REPEAT “A” and beat your time!rest to 22:00 on timer, then DD. REPEAT “B” and beat your

Day 4Partner WOD 190214 warm-up – Coach’s Choice Complete this workload as a team… capped @ 30:00A1. 150 wall balls + 250 double unders – OR – 500 singles(partition as desired and split reps however you want, but must be ping pong format… team must complete workload before moving on to A2)A2. 50 burpees over

Day 3WOD 190213 warm-up – Coach’s Choice A. Choose a complex you Love, and execute 1 set every 90sec, for 7 total sets(0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)1 power clean + 1 hang squat clean + 1 squat clean & jerk-OR-1 power snatch + 1 hang squat snatch + 2 ohsrest to 16:00 on

Day 2WOD 190212 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2A2. 60sec FLR… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest 12:00 on timer, then BB. 3 sets @ high intensity… capped @ 6:00… barbells nte 115/7512 deadlifts9 burpees

Day 1WOD 190211 warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo… rest to top of minute, then A2A2. 6-8 dumbbell single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest as needed, then BB. AMRAP 15:00 @ 80-90% effort9 db thrusters… nte 50/3515

Day 1WOD 190211 warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo… rest to top of minute, then A2A2. 6-8 dumbbell single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest as needed, then BB. AMRAP 15:00 @ 80-90% effort9 db thrusters… nte 50/3515

Day 5WOD 190208 warm-up – Coach’s Choice A. 2 sets @ 90% effort… barbells nte 115/759 bjsd – 24”/20”7 front squats5 burpees over bar3 t2brest to 8:00 on timer, then BB. 2 sets @ 90% effort9 t2b7 bjsd5 front squats3 burpees over barrest to 16:00 on timer, then CC. 2 sets @ 90% effort9 burpees

Day 4Partner WOD 190207 warm-up – Coach’s Choice A. AMRAP 9:0025 push-ups – Athlete Awall sit – Athlete B(switch after each set of 25 push-ups)rest to 13:00 on timer, then BB. AMRAP 9:00… barbells nte 95/65… one barbell per team25 back squats – Athlete Afarmer’s carry hold – Athlete B(switch after each set of 25