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Day 2WOD 140408 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 10 sdhp – 95/65 (scale from there)on the odds – 10 high box jumps (jump on to something, avoid stepping if possible) @ 10:00…8 rounds of tabata jump rope (don’t deviate from your skill set) -rest accordingly- AMRAP in 6:00 of:burpee […]

Day 1WOD 140407 warm-up – Coach’s Choice 5 rounds of:5 thrusters2:00 rest-strive to have 5 rounds of 5 unbroken reps rest 2:00 after 5th round, then…EMOM for 5:00 of:30 seconds straight arm support in rings-try to hold “L” for as long as possible For time:500m row75 hrpu – or – 50 hspu (rx’d only)10:00 CAP

Day 6WOD 140405 warm-up – Coach’s Choice 3 rounds of:30 seconds of strict pull-ups or strict ring rows1:00 rest-rest an additional 2:00 to set up rings-3 rounds of:30 seconds of strict ring dips or hrpu1:00 rest -rest accordingly- For time:21-15-9single arm db power snatch (R) – 45/25single arm db power snatch (L) – 45/25box jumps/step-ups

Day 5WOD 140404 warm-up – Coach’s Choice WOD – Coach’s Choice

Day 4 WOD 140403 warm-up – Coach’s Choice EMOM for 10:00 of:3 strict press3 push press (no jerks, and no racks) rest exactly 5:00 EMOM for 16:00 of:on the evens – 3 stone to shoulderon the odds – 150m rownotes:-if you have less than 20 seconds of rest after the row, reduce the distance by

Day 3WOD 140402 warm-up – Coach’s Choice 6 rounds of:5 deadlifts2:00 rest -rest accordingly- 6 rounds of:1 lap on trucker road2:00 rest

Day 2WOD 140401 warm-up – Coach’s Choice EMOM for 10:00 of:3 front squats @ 50-65% of your body weight-no racks, first front squat can (and should) be a squat clean- -perform a 30 second max effort of hrpu, and make them good push-ups… no worming-subtract 3 reps from your max effort, and perform that many

Day 1WOD 140331 warm-up – Coach’s Choice 8:00 to build a heavy power clean-set up at 65%- EMOM for 20:00 of:on the evens – 3 touch-n-go power cleanson the odds – 2 rope ascents or 10 strict ring rows notes:-try to maintain 2 rope ascents or 10 strict ring rows for as long as you

Day 6WOD 140329 warm-up – Coach’s Choice For time:21-15-9ohs – 95/65 (scale accordingly)ring dips -rest exactly 3:00-21-15-9clean to overhead – 95/65 (scale accordingly)box jumps/step-ups up & over – 24”/20” score = total time (rest included)

Day 5WOD 140328 warm-up – Coach’s Choice AM & 4:30pm WOD – Endurance WOD – Coach’s Choice 5:30-6:15 – warm-up for FNL (CFG Open WOD 14.5) WODs will begin @ ~ 6:30pm Those competing in The Open will have a judge…Those not competing in The Open will perform WOD Rx’d or scaled, but no judge