dev@biglittlegyms.com

Day 6WOD 140315 CFG Open WOD 14.3

Day 5WOD 140314 warm-up – Coach’s Choice Endurance WOD – Coach’s Choice

Day 4WOD 140313 warm-up – Coach’s Choice AMRAP in 20:00 of:5 pull-ups10 hrpu15 calorie row20 squats25 double unders (hurdle tuck jumps)

Day 3WOD 140312 warm-up – Coach’s Choice 3 rounds of:2:00 – max distance row2:00 – rest -rest 5-10:00… prep for WOD- For the following workload, the barbell is set at 95/65… scale down from there.  In addition, the sub for 30 muscle-ups is 20 pull-ups & 20 ring dips 30 snatches for time… 5:00 CAP

Day 2WOD 140311 warm-up – Coach’s Choice choose a stone and do 30 reps, stone to shoulder:women – 42, 73, 93men – 73, 93, 116 -rest accordingly- 5 rounds of:2:00 – 15 dumbbell thrusters – 35s/15s + max wall climbs1:00 – restscore = total wall climbs @ 15:00…3 rounds for time of:15 kb swings –

Day 1WOD 140310 warm-up – Coach’s Choice 10:00 to build a 3 rep (touch-n-go) power clean -rest exactly 5:00, and set up barbell at 60%- @ 15:00…AMRAP in 10:00 of:3 hang squat cleans, 3 burpee box jump up and over (step-ups are acceptable) – 20” box 6 hang squat cleans, 6 burpee box jump up

Day 6 WOD 140308 Workout 14.2 For as long as possible: From 0:00-3:00   2 rounds of:    10 overhead squats, 95 / 65 lb.   10 chest-to-bar pull-ups From 3:00-6:00   2 rounds of:   12 overhead squats, 95 / 65 lb.   12 chest-to-bar pull-ups From 6:00-9:00   2 rounds of:   14 overhead squats, 95

Day 5WOD 140307 warm-up – Coach’s Choice Endurance WOD – Coach’s Choice

Day 4WOD 140306 warm-up – Coach’s Choice EMOM for 20:00 of:on the evens – 5 ohs + 5 burpeeson the odds – 5 kb swings + 5 box jumps w/step-down @ 20:00…2:00 – max effort wall balls -notes–use a barbell and kb where you know you can go unbroken every round, with zero failed reps

Day 3WOD 140306 warm-up – Coach’s Choice lift stimulus:  set up a barbell so you can use it for all 4 movements0:00-1:00 – 10 unbroken deadlifts1:00-2:00 – 10 unbroken sdhp2:00-3:00 – 10 unbroken power cleans3:00-4:00 – 10 unbroken hang squat cleans @ 5:00…30 burpee bar hops, 75-85% effort, unbroken (no score, just go for it