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Day 4WOD 140327 warm-up – Coach’s Choice EMOM for 8:00 of:on the evens – 10 dumbbell thrusters – athlete’s choiceon the odds – 30 seconds jump rope -rest accordingly, prep for WOD- For time:30 wall ball30 pull-ups30 burpeesrest exactly 2:0020 wall ball20 pull-ups20 burpeesrest exactly 1:0010 wall ball10 pull-ups10 burpees score=total time (rest included)

Day 3WOD 140326 warm-up – Coach’s Choice Perform 30 back squats in 10:00, using 85-100% of your bodyweight -rest accordingly, prep for WOD- score = total time for the following workload For time:3 rounds of: 500m row15 burpees -rest exactly 4:00- 3 rounds of:15 kb swings – 24kg/16kg3 rope ascents – 15’ (5 plank ascents)

Day 2WOD 140325 warm-up – Coach’s Choice EMOM for 5:00 of:6 heavy kb swings6 high box jumps -rest accordingly, prep for WOD- For time:15 muscle-ups or 30 pull-ups & 30 ring dips15 hang snatch – 75/4510 muscle-ups or 20 pull-ups & 20 ring dips15 hang snatch – 95/655 muscle-ups or 10 pull-ups & 10 ring

Day 1WOD 140324 warm-up – Coach’s Choice Choose a barbell weight, and perform the following workloads.  Use the same barbell for each EMOM & the WOD:  75/45, 95/65, 115/75 EMOM for 3:00 of:21 deadlifts EMOM for 3:00 of:18 hang cleans EMOM for 3:00 of:15 front squats EMOM for 3:00 of:12 shoulder to overhead -rest accordingly,

Day 6 WOD 140322 CFG Open WOD 14.4

Day 5WOD 140321 warm-up – Coach’s Choice Endurance WOD – Coach’s Choice

Day 4WOD 140320 warm-up – Coach’s Choice on a running clock, perform 1 negative pull-up every 15 seconds for 3:00on a running clock, perform 1 negative ring dip every 15 seconds for 3:00 -rest accordingly- 5 rounds for time of:20 oh walking lunges (total steps) – 45/2515 kb sdhp – 32kg/24kg15 box jumps/step-ups – athlete’s

Day 3WOD 140319 warm-up – Coach’s Choice AMRAP in 18:00 of:40 bar-facing burpees25 thrusters – 75/4530 bar-facing burpees25 thrusters – 125/7520 bar-facing burpees25 thrusters – 155/11510 bar-facing burpeesas many thrusters in time remaining – 185/135

Day 2WOD 140318 warm-up – Coach’s Choice on a running clock, perform 1 negative ring dip every 15 seconds for 4:00 -rest accordingly-set barbells @ 115/75 (scale down from there) EMOM for 8:00 of:on the evens – 12 back squatson the odds – 45 second max effort of double unders/lateral bar hops @ 8:00…EMOM for

Day 1WOD 140317 warm-up – Coach’s Choice on a running clock, perform 1 negative pull-up every 15 seconds for 4:00 -rest accordingly, prep for interval- 6 rounds of:2:00 – 10 db hang clean to overhead  – 45/25 + 150m row + max effort t2b (note: if you cannot do t2b rx’d, perform max effort burpees)2:00