Day 3WOD 220216Repeat WOD 170207 warm-up – Coach’s Choice A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:0075 double unders – OR – 1:00 of jumping rope… then,2 rounds of:9 power cleans7 front squats5 shoulder to overheadrest to 10:00 on timer, then BB. Complete workload @ 90+% effort… workload […]
Day 2WOD 220215Repeat WOD 170106 warm-up – Coach’s Choice A. 20 unbroken back squats… add 5-10# from 220207Rx’d recovery = 3:00 row @ 70-80% effort@ 7:00 on timer, start B (repeat 160209)B. 5 sets @ 80% effort1:00 burpee to target… rest 1min b/t setswork @ 7:00, 9:00, 11:00, 13:00, 15:00when timer hits 21:00, start C
Day 1WOD 220214Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories – apparatus of choicerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall
Day 1WOD 220214Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories – apparatus of choicerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall
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Day 5WOD 220211 Warm-up – Coach’s Choice A. 3 sets @ 90% effort12 med ball step-ups50 double unders/100 singles9 front squats… nte 95/65Rest to 10:00, then BB. 3 sets @ 90% effort12 hang power snatches… nte 95/6550 double unders/100 singles9 wall ballsRest to 20:00, then CC. 3 sets @ 90% effort12 power cleans50 double unders/100
Day 4WOD 220210Aerobic Repeats + ROMWOD A. Choose an apparatus and complete workload @ 90% effort2 x 30sec work, 30sec rest2 x 1:00 work, 1:00 rest2 x 2:00 work, 2:00 rest2 x 1:00 work, 1:00 rest2 x 30sec work, 30sec restB. ROMWOD
Day 3WOD 220209 Warm-up – Coach’s Choice A. AMRAP 30:00 @ 80% effort1 clean & jerk… nte 135/951 muscle-up (bar or ring) – OR – 1 burpee pull-up2 pistols – OR – 2 lunges*add 1 rep to each movement every roundB. post WOD recovery
Day 2WOD 220208 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build db as you go8cal sprint – apparatus is athlete’s choice2/2 db hang clean & jerk30sec FLRRest 3min after 5th set, then BB. 12:00 workload… work @ 90% effort3-6-9-12-15… and so on, until time expiresWall ballsT2bCaloriesC. post WOD recovery
Day 1WOD 220207 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220202)Rest to 7 on timer, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 115/7512 burpee box jumps/step-ups… 24”/20”Rest 3min, then CC. AMRAP 6:00 @ 90% effort15 deadlifts… nte 115/7515 pull-upsRest 3min, then
Day 1WOD 220207 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220202)Rest to 7 on timer, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 115/7512 burpee box jumps/step-ups… 24”/20”Rest 3min, then CC. AMRAP 6:00 @ 90% effort15 deadlifts… nte 115/7515 pull-upsRest 3min, then
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