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Day 2WOD 180313 warm-up – Coach’s Choice A1. 6-8 single arm row each arm… rest 30sec, then A2A2. 8-10 high box jumps + 30sec FLR… rest to 3:00 on timer, then back to A1, x 3(0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. Choose a workload and complete it for time… capped @ 5:00!50 […]

Day 1WOD 180312 warm-up – Coach’s Choice A1. 1 power clean + 1 front squat @ 24X1 tempo + 2 front squats @ 1010 tempo… rest 30sec, then A2A2. 45sec side bridge… rest 15sec… 45sec side bridge… rest to 5:00 on timer, then back to A1, x 3(0:00, 5:00, 10:00)… rest to 15:00 on timer,

Day 1WOD 180312 warm-up – Coach’s Choice A1. 1 power clean + 1 front squat @ 24X1 tempo + 2 front squats @ 1010 tempo… rest 30sec, then A2A2. 45sec side bridge… rest 15sec… 45sec side bridge… rest to 5:00 on timer, then back to A1, x 3(0:00, 5:00, 10:00)… rest to 15:00 on timer,

Day 5WOD 180309 warm-up – Coach’s Choice A. Ski Erg Relay…-Split Class into two equal teams-Athletes can only ski for maximum of 200m-Team must accumulate 2000mrest as needed prior to BB. AMRAP 10:00 @ 90% effort… barbells nte 135/95clean & jerks*5 burpees over bar (lateral hops) EMOM, starting @ 0:00C. post WOD recovery

Day 4WOD 180308 warm-up – Coach’s Choice Happy Birthday Coach Steve!Complete workload for time… barbells nte 115/75… capped @ 39:00!Buy-in… 39cal bike – OR – 39cal rowThen, 3 sets of:13 power cleans13 wall balls13 t2bMidway Buy-in… 39 bjsd… nte 24”Then, 3 sets of:13 pull-ups13 front squats13 shoulder to overheadCash-out… 39cal bike – OR – 39cal

Day 3WOD 180307 warm-up – Coach’s Choice A. EMOM 10:00evens – 50 double unders… :40 attempts (friends can jump rope for 40sec, or do step-ups)odds – 8 dumbbell thrusters… load is Athlete’s Choicerest to 15:00 on timer, then BB. 8 x 1:00 workload @ 90% effort, rest 1min b/t setssets 1 & 5 – bjsd…

Day 2WOD 180306 warm-up – Coach’s Choice A. 1 set every 3min for 7 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00)200m/150m row + 7 strict press… barbell load should be same for all 7 sets… goal is for 7 sets unbroken repsrest to 25:00 on timer, then BB. AMRAP 5:00 @ high intensity…

Day 1WOD 180305 warm-up – Coach’s Choice A. 3 sets @ 90% effort… barbells nte 115/755 pull-ups – OR – 5 muscle-ups7 bjsd… 24”/20”9 shoulder to overheadrest to 10:00, then BB. 3 sets @ 90% effort… barbells nte 135/959 burpees to target7 kb swings… 32kg/24kg5 ohs – OR – 5 front squatsrest to 20:00, then

Day 1WOD 180305 warm-up – Coach’s Choice A. 3 sets @ 90% effort… barbells nte 115/755 pull-ups – OR – 5 muscle-ups7 bjsd… 24”/20”9 shoulder to overheadrest to 10:00, then BB. 3 sets @ 90% effort… barbells nte 135/959 burpees to target7 kb swings… 32kg/24kg5 ohs – OR – 5 front squatsrest to 20:00, then

Day 5WOD 180302 warm-up – Coach’s Choice A. EMOM 10:00evens – 5 deadlifts @ slow, controlled tempoodds – 50 double unders / :40 attemptsrest to 15:00 on timer, then BB. 2 sets @ high intensity… workload capped @ 5:00400m row15 dumbbell thrusters… nte 50/35rest to 25:00 on timer, then CC. 2 sets @ high intensity…