WOD

Day 4WOD 220331Aerobic Repeats + ROMWOD A. AMRAP 20:00 @ 90% aerobic effort20cal – apparatus of choice… 2min restB. ROMWOD

Day 3WOD 220330 Warm-up – Coach’s Choice A1. 3 deadlifts + 2 hang squat cleans + 1 clean & jerk… rest to 1:30, then A2A2. 4 heavy db power snatches… rest to 3:00, then A3A3. 50 double unders/100 singles… rest to 5:00, then back to A1, x 3… build A1 & A2 accordinglyRest 3min after

Day 2WOD 220329 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Front Squats @ 22X1 tempo10 unbroken dual db curl & press @ dots… squat every 3minRest additional 3min after 4th set, then BB. AMRAP 15:00 @ 80-90% effort20cal row/bike/ski/run15 wall balls10 pull-ups5 burpee box jump overs… 24”/20”C. post WOD recovery

Day 1WOD 220328 Warm-up – Coach’s Choice Athletes can start @ A1, A2 or A3A1. 8cal/6cal Assault Bike Sprint… rest to 2:00, then A2A2. Sandbag push down & back, x 2… rest to 4:00, then A3A3. 8cal/6cal Ski Erg Sprint… rest to 6:00, then back to A1, x 2Rest 6min, then repeatB. post WOD recovery

Day 1WOD 220328 Warm-up – Coach’s Choice Athletes can start @ A1, A2 or A3A1. 8cal/6cal Assault Bike Sprint… rest to 2:00, then A2A2. Sandbag push down & back, x 2… rest to 4:00, then A3A3. 8cal/6cal Ski Erg Sprint… rest to 6:00, then back to A1, x 2Rest 6min, then repeatB. post WOD recovery

Day 5WOD 220325 Warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:00… build your bar1 power clean + 1 hang squat clean + 1 clean & jerkRest to 10:00, then BB. AMRAP 20:00 @ 80% effort… barbells @ 100% of A15cal – choice9 pull-ups7 wall balls5 high box jumps1 barbell complexB. post WOD recovery

Day 4WOD 220324Aerobic Repeats + ROMWOD A. Choose a distance and execute as many rounds as possible in 24:00 of the following format…500m, 2:00 rest-OR-400m, 1:30 rest-OR-300m, 1:00 restB. ROMWOD

Day 3WOD 220323 Warm-up – Coach’s Choice A. EMOM 8:001) 6 renegade rows2) AMRAP 30sec – heavy goblet squatsRest to 10:00, then BB. EMOM 8:001) 8 dual dumbbell deadlifts2) 5/5 single arm jerksRest to 20:00, then CC. 1 set every 2:00, x 510sec Assault Bike sprintsD. post WOD recovery

Day 2WOD 220322 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of the minute, then A2A2. Pull-up cluster… 3. 3. 3. 3 – rest 10sec @ dots… rest to 3:30, then back to A1, x 3… build the squat accordinglyRest additional 3:30 after 3rd set, then BB. AMRAP 6:00 @ 90% effort12

Day 1WOD 220321 Warm-up – Coach’s Choice A1. @ 0:00… 5 strict press@ 2:00… 3 strict press@ 4:00… 1 strict pressA2. @ 6:00… 5 push press@ 8:00… 3 push press@ 10:00… 1 push pressA3. @ 12:00… 5 jerks@ 14:00… 3 jerks@ 16:00… 1 jerkRest 4min, then BB. 10:00 @ 90% effortMax distance on apparatus of