WOD

Day 1WOD 220221 Warm-up – Coach’s Choice A. EMOM 9:001) AMRAP 30sec – strict ring row2) AMRAP 30sec – hrpu3) 60sec FLRRest 3min, then BB. 1 set every 5min, x 55 burpees AFAP1 heavy sled push20 squat hops on to 15# bumper plateC. post WOD recovery

Day 1WOD 220221 Warm-up – Coach’s Choice A. EMOM 9:001) AMRAP 30sec – strict ring row2) AMRAP 30sec – hrpu3) 60sec FLRRest 3min, then BB. 1 set every 5min, x 55 burpees AFAP1 heavy sled push20 squat hops on to 15# bumper plateC. post WOD recovery Day 2WOD 220222 Warm-up – Coach’s Choice A. EMOM

Day 5WOD 220218Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead… do not

Day 4WOD 220217Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 10 x 1:30 @ 90% aerobic effort… rest 1:00 b/t setsB. ROMWOD

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

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