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Day 4Partner WOD 200206 warm-up – Coach’s Choice A. AMRAP 10:00… dumbbells nte 50/35… one db per athleteAthlete 1 – 5/5 db hang clean & jerks, x 2 (10 total reps each arm)Athlete 2 – overhead db hold (2 hands, 1 db)(each athlete does the work before moving on to next movement)Athlete 1 – 20 […]

Day 3WOD 200205Bring-A-Friend! warm-up – Coach’s Choice A. 2 x workload for total reps… work @ 80-90% effort1:00 – row/ski, calories1:00 – burpees1:00 – kb swings1:00 – restrest to 11:00 on timer, then BB. 2 x workload for total reps… work @ 80-90% effort1:00 – bike1:00 – db g2oh1:00 – wall balls1:00 – restrest to

Day 2WOD 200204 warm-up – Coach’s Choice A1. 5 cgbp + 7 goblet squats… work to increase load from 200120… rest to 2:00 on timer, then A2A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest to

Day 1WOD 200203 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you go… work to increase load from 200121b/t sets = 2 tgu @ tough load + 60sec FLRdeadlift @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. Complete workload @ 90% effort… barbell nte 95/65… workload capped @

Day 1WOD 200203 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you go… work to increase load from 200121b/t sets = 2 tgu @ tough load + 60sec FLRdeadlift @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. Complete workload @ 90% effort… barbell nte 95/65… workload capped @

Day 5WOD 200131 warm-up – Coach’s Choice A. EMOM 10:00evens – farmer’s carry down & back + FLR to top of minuteodds – overhead plate carry down & back + FLR to top of minuterest to 15:00 on timer, then BB. Complete chipper for time… capped @ 15:00150 Russian kb swings… nte 24kg/16kg100 double unders/singles50

Day 4Partner WOD 200130 warm-up – Coach’s Choice A. Crazy EightsAMRAP 8:008 wall balls8 db g2oh8 calorie bikeRx’d… M-20# @ 10’, F-14# @ 9’… M-50#, F-35#Scaled/55+… M-14# @ 10’, F-10# @ 9’… M-35#, F-20#WOD Format:Athletes must rotate movements for 8:00… partner 1 does wall balls, partner 2 does db g2oh, partner 1 bikes and that

Day 3WOD 200129 warm-up – Coach’s Choice A1. 1:00 workload @ high intensity… barbells nte 115/758cal/6cal bike sprint + 9 hang power cleans + burpees over bar until time expiresrest to 4:00 on timer, then A2(A1 @ 0:00, 8:00, 16:00, 24:00)A2. 1:00 workload @ high intensity… barbells nte 115/755 t2b/hkr + 9 shoulder to overhead

Day 2WOD 200128 warm-up – Coach’s Choice DB Tuesday!A. Complete workload @ aerobic flow pace… dumbbells nte 50/3530:00 @ 80-90% effort2-4-6-8-10-12-14-16-18-20… and so on, until time expiresdb power snatch (total reps, alternate arms)db goblet squatdb hang clean & jerk (total reps, alternate arms)db goblet lunges (total reps, alternate legscalories – row/bike/skiB. post WOD recovery

Day 1WOD 200127 warm – up – Coach’s Choice A. 1 set every 3min for 5 total sets… work @ 0:00, 3:00, 6:00, 9:00, 12:001 power clean + 2 front squats + 3 push jerks + FLR to top of minuterest to 18:00 on timer, then BB. EMOM 12:003 burpees4 bjsd… 24”/20”5 kb swings… 24kg/16kg(do