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Day 5WOD 170317 warm-up – Coach’s Choice A. 6 x 10sec bike sprints @ 100% effort, sprint every 2min0:00, 2:00, 4:00, 6:00, 8:00, 10:00rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort, barbells not to exceed 95/65… workload capped @ 15:00150m row20 burpees over rower15 clean to overhead20 bjsd… 24”/20”15 t2b/k2e/hkrC. post […]

Day 4WOD 170316 warm-up – Coach’s Choice A. EMOM 5:00… start light and build bar each set… no failed attempts!3 touch-n-go snatches – OR – squat cleansrest to 10:00 on timer, then BB. AMRAP 20:00 @ aerobic flow pacecalories – bike or rower1 snatch or squat clean @ 100% of A starting @ 10:00, and

Day 3WOD 170315 warm-up – Coach’s Choice A. 10:00 of sled activity + pistol practice…-accumulate 5-7 heavy sled pushes -accumulate 30-50 total pistolsrest to 15:00 on timer, then BB. Complete 1 set of workload every 2min, for 10:00… work @ 80-85% effort… barbells not to exceed 135/957-5-3hang power cleanswall balls30sec wall sit (allow for minimum

Day 2WOD 170314 warm-up – Coach’s Choice A. 5 sets @ 80-90% effort… dumbbells not to exceed 50/35… workload capped @ 12:0010 db hang squat cleans50 double unders… not to exceed 1min of attemptsrx’d recovery = 20 walking lunges – OR – 20 step-upsrest to 20:00 on timer, then BB. 3 sets @ high intensity…

Day 1WOD 170313 warm-up – Coach’s Choice A. 3 x 5 pause thrusters… work every 3min… starting weight @ 50% of front squat from 170306-hold bottom of thruster for 3sec-hold overhead position of thruster for 3secwork @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periods, and after 3rd setrest to 15:00 on

Day 5WOD 170310 warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effort5 pull-ups10 hrpu15 squatsrest to 10:00 on timer, then BB. 1000m row @ 100% effort… enter a score here for World Rowing Indoor Sprintsrest to 20:00 on timer, then CC. Repeat “A”D. post WOD body maintenance

Day 4WOD 170309 warm-up – Coach’s Choice A. 6 x 10sec bike sprints @ 100% effort… sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00 on timer, then B)B. 1 set every 2min, for 8 sets… barbells not to exceed 115/75(15:00, 17:00, 19:00, 21:00, 23:00, 25:00, 27:00, 29:00)5 snatches – OR – squat cleans5

Day 3WOD 170308 warm-up – Coach’s Choice Happy Birthday Coach Steve!Complete workload @ aerobic flow pace… capped @ 38:00… barbells not to exceed 75/55A. 2 rounds of:19 calorie row + 19 hrpuB. 2 rounds of:19 pistols, total reps, alt legs + 19 sdhpC. 2 rounds of:19 calorie bike + 19 burpeesD. 2 rounds of:19 ohs

Day 2WOD 170307 warm-up – Coach’s Choice A. EMOM 16:00… athlete’s choice w/db weights0) 6-8 single arm db thrusters1) 6 db burpee clean & jerks2) 6-8 single arm db thrusters (other arm)3) 9 pull-ups – OR – 4 muscle-upsrest to 20:00, then BB. AMRAP 7:00 @ 90% effort*1 wall climb – OR – hand-release inchworm

Day 1WOD 170306 warm-up – Coach’s Choice A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 170227rest to 10:00 on timer, then BB. EMOM 5:00… barbell @ 100% of A6 deadlifts + 6 burpeesrest to 20:00 on timer, then CC. 5 sets