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Day 4WOD 180301 warm-up – Coach’s Choice A. 3 x AMRAP 2:00 @ 90% effort, rest 2min b/t sets… kettlebells nte 24kg/16kg12 kb swings + 1 wall climb… +1 wall climb each round… (athletes must travel across room from kb to wall climb)… ((sub for wall climb is hrpu))rest as needed prior to BB. Complete […]

Day 3WOD 180228 warm-up – Coach’s Choice A1. 6-8 cgbp @ 30X1 tempo… rest 30sec, then A2A2. 10 dumbbell deadlifts… load nte bodyweight… rest 30sec, then A3A3. 10-12 strict/loaded ring row… rest to 5:00, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort…

Day 2WOD 180227 warm-up – Coach’s Choice A1. 1:00 – row/bike @ 90% aerobic effort… rest 30sec, then A2A2. 25 wall balls + 1-2 rope climbs (sub = Coach’s Choice)… rest to 4:00, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)rest to 15:00 on timer, then BB. EMOM 5:0050 double unders / :40

Day 1WOD 180226 warm-up – Coach’s Choice A. EMOM 10:00evens – 1 squat clean… build bar every setodds – 4 pull-ups @ :00, :20, :40… OR… 2 muscle-ups @ :00, :20, :40rest to 15:00 on timer, then BB. AMRAP 5:00 @ 95% effort… barbell @ 70-75% of A1 squat clean thruster5 burpees over bar (lateral

Day 1WOD 180226 warm-up – Coach’s Choice A. EMOM 10:00evens – 1 squat clean… build bar every setodds – 4 pull-ups @ :00, :20, :40… OR… 2 muscle-ups @ :00, :20, :40rest to 15:00 on timer, then BB. AMRAP 5:00 @ 95% effort… barbell @ 70-75% of A1 squat clean thruster5 burpees over bar (lateral

Day 5WOD 180223 warm-up – Coach’s Choice A. 1 set @ high intensity… capped @ 3:0021 barbell thrusters – 75/5521 burpee box jumps – 24”/20”rest to 6:00 on timer, then BB. 1 set @ high intensity… capped @ 2:0015 clean to overhead – 75/5515 burpee box jumps – 24”/20”rest to 10:00 on timer, then CC.

Day 4WOD 180222 warm-up – Coach’s Choice A1. wall ball cluster – 8. 8. 8. 8. 8. – rest 10sec @ dots & in-between A1 & A2A2. power clean cluster – 3. 3. 3. 3. 3 – step over bar @ dotsrest to 4:00 on timer, then B’sB1. wall ball cluster – 5. 5. 5. 5. 5. 5. 5.

Day 3WOD 180221 warm-up – Coach’s Choice A. 1 set every 5min, for 6 total sets… work @ 95% effort each set… work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00… dumbbells nte 50/3510 dumbbell walking lunge steps + 10 db g2oh, total reps, alt arms + 5 burpees over db + 3 wall climbs +

Day 2WOD 180220 warm-up – Coach’s Choice A. EMOM 5:00… build bar each set… Clean complex – OR – Snatch Complex1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1ohsrest to 10:00 on timer, then BB. AMRAP 20:00 @ 80-90% effort15 air squats10

Day 1WOD 180219 warm-up – Coach’s Choice A. EMOM 5:00 – 50 double unders… nte 40sec attempts/singlesrest to 10:00, then B, C or DB. AMRAP 3:00 @ 90% effort… dumbbells nte 50/3512 dumbbell deadlifts9 bjsd… nte 24”7 dumbbell shoulder to overheadrest to 16:00, then C, D or BC. AMRAP 3:00 @ 90% effort7 burpees to