Day 3WOD 210331 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar accordingly over 5 sets1 power clean + 2 front squats + 3 push jerks7 pull-ups30 double unders/50 singlesRest to 18:00, adjust barbell to 90%, then BB. 1 set every 3min, x 51 squat clean5 burpees over bar7 pull-ups30 double […]
Day 2WOD 210330 Warm-up – Coach’s Choice A1. 10 alternating db chest press… rest to top of minute, then A2A2. 8 RFESS each leg (loading is athlete’s choice)… rest to 3:00, then back to A1Rest to 10:00, then BB. EMOM 5:0015 ring rows + FLR to top of each minuteRest to 20:00, then CC. 3
Day 1WOD 210329 Warm-up – Coach’s Choice A. 4. 4. 4. 4. 4. – 1 ¼ Back Squats2 tgu + 30sec FLR @ dots… squat every 3minRest to 20:00, then BB. AMRAP 10:00 @ 90% effortWall ballsExecute 6 db power snatches EMOM… nte 50/35C. post WOD recovery
Day 1WOD 210329 Warm-up – Coach’s Choice A. 4. 4. 4. 4. 4. – 1 ¼ Back Squats2 tgu + 30sec FLR @ dots… squat every 3minRest to 20:00, then BB. AMRAP 10:00 @ 90% effortWall ballsExecute 6 db power snatches EMOM… nte 50/35C. post WOD recovery Day 2WOD 210330 Warm-up – Coach’s Choice A1. 10
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Day 6WOD 210327 CFG WOD 21.3 & 21.4 Click here for the scorecard and workout standards
Day 5WOD 210326 Warm-up – Coach’s Choice A. 1 set every 90sec, x 5… build bar as you go1 squat clean + 2 front rack lunges + 3 push jerksRest to 12:00, then BB. AMRAP 18:00 @ 80-90% effort… adjust barbell to 90% of A1 squat clean5 burpees over bar2 front rack lunges10 pull-ups3 push
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