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Day 1WOD 210315 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar accordingly1 squat clean + 4 bar-facing burpees + 8 deadliftsRest to 15:00, adjust barbell to 50-55% of A, then BB. 3 sets @ 90% effort… rest 1min b/t sets5 clean to overhead10 front rack lunges15 bar-facing burpees30cal row/bike/skiC. post […]

Rest Day Week of 210315 Preview

Day 1WOD 210315 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar accordingly1 squat clean + 4 bar-facing burpees + 8 deadliftsRest to 15:00, adjust barbell to 50-55% of A, then BB. 3 sets @ 90% effort… rest 1min b/t sets5 clean to overhead10 front rack lunges15 bar-facing burpees30cal row/bike/skiC. post

Day 6WOD 210313 CFG Open WOD 21.1 Click here for the scorecard and workout standards  

Day 5WOD 210312

Day 5WOD 210312 Warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effortMax calories – row/bike/skiRest 5min, then BB. AMRAP 5:00 @ 90% effort5 pull-ups10 renegade rows… nte 35/20 each arm15 sdhp… nte 75/55Rest 5min, then CC. AMRAP 5:00 @ 80% effortMax calories – row/bike/skiRest 5min, then DD. AMRAP 5:00 @ 90% effort5 pull-ups10 devil’s

Day 4WOD 210311Aerobic Repeats + ROMWOD

Day 4WOD 210311Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Execute each piece @ 90% aerobic effort@ 0:00… 1 burpee + 20cal row/ski@ 2:00… 2 burpees + 18cal row/ski@ 4:00… 3 burpees + 16cal row/ski@ 6:00… 4 burpees + 14cal row/ski@ 8:00… 5 burpees + 12cal row/ski@ 10:00… 6 burpees + 10cal row/ski@ 12:00…

Day 3WOD 210310

Day 3WOD 210310 Warm-up – Coach’s Choice A1. 8 goblet alternating reverse lunges… rest to top of minute, then A2A2. 10 dual db deadlifts + FLR to top of minute, then A3A3. 20-30sec ring row hold… rest to 4:00, then back to A1, x 3 (A1 @ 0:00, 4:00, 8:00)Rest to 15:00, then BB. Work