WOD

Day 2WOD 220315 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar accordingly3 clean & jerks + 15cal – apparatus of choiceRest additional 3min after 5th set, then BB. AMRAP 5:00 @ 90% effort15 deadlifts… 135/9515 hrpuRest 2min, then CC. AMRAP 5:00 @ 90% effort12 pull-ups9 front squats… 135/95D. post WOD […]

Day 1WOD 220314 Warm-up – Coach’s Choice A1. 5 front squats… rest to top of the minute, then A2A2. 5 dual dumbbell shoulder to overhead… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. 1 set @ 90% effort… 15min cap50 bjsd/step-ups… 24”/20”30 alternating db hang clean & jerks…

Day 1WOD 220314 Warm-up – Coach’s Choice A1. 5 front squats… rest to top of the minute, then A2A2. 5 dual dumbbell shoulder to overhead… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. 1 set @ 90% effort… 15min cap50 bjsd/step-ups… 24”/20”30 alternating db hang clean & jerks…

Day 5WOD 220311 Warm-up – Coach’s Choice A. Complete workload @ 90% effort… capped @ 10min50 alternating db hang clean & jerks… nte 50/3530 wall balls15 power cleans… nte 135/9510 burpee pull-upsRest 5min, then BB. Complete workload @ 90% effort… no cap10 devil’s press… nte 50/3515 hang clean & jerks… nte 115/7530 t2b50cal – apparatus

Day 4WOD 220310Aerobic Repeats + ROMWOD A. 8 x 20sec work/10sec rest @ 90% effort… rest 2min, x 4B. ROMWOD

Day 3WOD 220309 Warm-up – Coach’s Choice A1. 6-8 cgbp… rest to top of minute, then A2A2. 6-8 heavy goblet lunges… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. EMOM 10:00Evens – 12 strict ring rowsOdds – 10 dual db strict pressno additional rest b/t B &

Day 2WOD 220308 Warm-up – Coach’s Choice Athletes can start @ A1, A2 or A3… rotate accordinglyAll pieces are @ 95-100% effortA1-A3 = 1 Block…Block 1 @ 0:00… Block 2 @ 8:00… Block 3 @ 16:00… Block 4 @ 24:00A1. 8cal/6cal Assault Bike Sprint… rest to 2:00 on timer, then A2A2. sled sprint + backwards

Day 1WOD 220307 Warm-up – Coach’s Choice A1. 5 strict press… rest to 1:30, then A2A2. 4 push press… rest to 3:00, then A3A3. 3 push jerks… rest to 4:30, then back to A1, x 3Rest 3min after 3rd set, then BB. AMRAP 4:00 @ 90% effort5 t2b10 kb swings… nte 16kg/12kg15 double unders/25 singlesRest

Day 1WOD 220307 Warm-up – Coach’s Choice A1. 5 strict press… rest to 1:30, then A2A2. 4 push press… rest to 3:00, then A3A3. 3 push jerks… rest to 4:30, then back to A1, x 3Rest 3min after 3rd set, then BB. AMRAP 4:00 @ 90% effort5 t2b10 kb swings… nte 16kg/12kg15 double unders/25 singlesRest

Day 5WOD 220304 Warm-up – Coach’s Choice A. Complete workload @ 80% effort100 lunges30 clean & jerks… nte 135/95100 double unders/singles30 pull-ups100cal – apparatus of choice30 burpees100 air squatsB. post WOD recovery