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Day 2WOD 200218 warm-up – Coach’s Choice Athletes can start @ A, B or CA. 3 x 90sec @ 90% effort… rest 90sec b/t sets150m row + max burpees over erg until time expiresrest to 12:00 on timer, then BB. 3 x 90sec @ 90% effort… rest 90sec b/t sets50 double unders/100 singles + max […]

Day 1WOD 200217 warm-up – Coach’s Choice A1. 5 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 3 sets @ 90% effort… workload capped @ 15:00*90sec –

Day 1WOD 200217 warm-up – Coach’s Choice A1. 5 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 3 sets @ 90% effort… workload capped @ 15:00*90sec –

Day 5WOD 200214 warm-up – Coach’s Choice A. Complete workload for time… capped @ 30:00… barbells nte 115/75, weight stays same for all movements*100 double unders/200 singles… *5 burpees every trip or break in reps30 deadlifts25 wall balls10 pull-ups/ring rows – OR – 5 bar muscle-ups*100 double unders/200 singles… *5 burpees every trip or break

Day 4Partner WOD 200213 warm-up – Coach’s Choice A. AMRAP 6:00 – max calories – Assault Bike*Athlete 1 on the bike, Athlete 2 holds stone (belly hold… no shoulder holds)*Athletes must switch when stone is dropped*Stones are athlete’s choicerest to 10:00 on timer, then BB. AMRAP 6:00 – ping pong format2 db power snatches4 goblets

Day 3WOD 200212 warm-up – Coach’s Choice A. 1 set every 2min, x 5… execute complex w/dual dumbbells6 lunges + 5 power cleans + 3 push jerks + FLR to top of minuterest to 14:00 on timer, then BB. AMRAP 16:00 @ 80-90% effort100 wall balls500m row/ski30 clean & jerks… nte 95/6515 burpee box jumps…

Day 2WOD 200211 warm-up – Coach’s Choice A1. 90sec workload @ high intensity… barbells nte 115/7512 pull-ups/ring rows6 barbell thrustersmax calories – Assault Bikerest to 5:00 on timer, then A2(A1 @ 0:00, 10:00, 20:00)A2. 90sec workload @ high intensity… kb nte 32kg/24kg14cal/12cal row8 kb swingsmax t2b/hkrrest to 10:00 on timer, then back to A1(A2 @

Day 1WOD 200210 warm-up – Coach’s Choice A. Choose a complex that you love… 1 set every 2min, x 5Option 1:5 clean grip deadlifts + 3 hang power cleans + 1 thruster + FLR to top of minuteOption 2:5 snatch grip deadlifts + 3 hang power snatches + 1 overhead squat + FLR to top

Day 1WOD 200210 warm-up – Coach’s Choice A. Choose a complex that you love… 1 set every 2min, x 5Option 1:5 clean grip deadlifts + 3 hang power cleans + 1 thruster + FLR to top of minuteOption 2:5 snatch grip deadlifts + 3 hang power snatches + 1 overhead squat + FLR to top

Day 5WOD 200207 warm-up – Coach’s Choice A. 10:00 of sled activity… push/pull/drag… athlete’s choice… goal is to accumulate 8-12 quality reps on the sled in 10:00rest to 15:00 on timer, then BB. Complete workload @ 90% effort… capped @ 15:0021-18-15-12-9-6-3calories – row/bike/skiburpee box jumps/step-ups @ 20”C. post WOD recovery