WOD

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

Day 3WOD 220209 Warm-up – Coach’s Choice A. AMRAP 30:00 @ 80% effort1 clean & jerk… nte 135/951 muscle-up (bar or ring) – OR – 1 burpee pull-up2 pistols – OR – 2 lunges*add 1 rep to each movement every roundB. post WOD recovery

Day 2WOD 220208 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build db as you go8cal sprint – apparatus is athlete’s choice2/2 db hang clean & jerk30sec FLRRest 3min after 5th set, then BB. 12:00 workload… work @ 90% effort3-6-9-12-15… and so on, until time expiresWall ballsT2bCaloriesC. post WOD recovery

Day 1WOD 220207 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220202)Rest to 7 on timer, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 115/7512 burpee box jumps/step-ups… 24”/20”Rest 3min, then CC. AMRAP 6:00 @ 90% effort15 deadlifts… nte 115/7515 pull-upsRest 3min, then

Day 1WOD 220207 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220202)Rest to 7 on timer, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 115/7512 burpee box jumps/step-ups… 24”/20”Rest 3min, then CC. AMRAP 6:00 @ 90% effort15 deadlifts… nte 115/7515 pull-upsRest 3min, then

Day 5WOD 220204 Warm-up – Coach’s Choice A. EMOM 5:003 unbroken, touch-n-go hang squat cleans… build bar each setRest 5min, then BB. Complete workload @ 80-90% effort… capped @ 20:00… barbell @ 100% of A60 bar-facing burpees1 squat clean50 pull-ups2 squat cleans40 bjsd (24”/20”)3 squat cleans30 wall balls4 squat cleans20 t2b5 squat cleans10 deadliftsB. post

Day 4WOD 220203Aerobic Repeats + ROMWOD A. 4 x 5:00 row/bike/ski… rest 1:30 b/t setsB. ROMWOD

Day 3WOD 220202 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220124)Rest to 7 on timer, then BB. Complete workload @ 80-90% effort20-18-16-14-12-10-8-8-4-2Db power snatches… nte 50/351-2-3-4-5-6-7-8-9-10Wall climbs – OR – renegade rowsC. post WOD recovery