Day 1
WOD 180205
warm-up – Coach’s Choice
A1. 1 power clean + 3 front squats – OR – 1 power snatch + 3ohs… rest 30sec, then A2
A2. 4. 4. 4 – pull-up cluster (10sec @ dots) – OR – 2. 2. 2 – muscle-up cluster (10sec @ dots)… rest 30sec, then A3
A3. AMRAP 30sec – strict push-ups – OR – wall climbs… rest to 5:00 on timer, then back to A1, x 3 (0:00, 5:00, 10:00)
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 80% effort
30 double unders… (if double under challenged… pick a rep count that won’t exceed 45-60sec)
10 barbell ground to overhead… nte 75/55
3 bar muscle-ups – OR – 5 pull-ups
rest 5min, then C
C. AMRAP 5:00 @ 90% effort
30 double unders… (if double under challenged… pick a rep count that won’t exceed 45-60sec)
10 barbell ground to overhead… nte 75/55
3 bar muscle-ups – OR – 5 pull-ups
D. post WOD recovery
Day 2
WOD 180206
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 8-10 dumbbell deadlifts
odds – 10-15 wall balls
B. EMOM 8:00
evens – 6-8 single arm db row
odds – 10 pistols
rest to 20:00 on timer, then C
C. Complete workload @ high intensity… workload capped @ 10:00
13-11-9-7-5
sdhp… nte 95/65
burpee box jumps… nte 24”
D. post WOD recovery
Day 3
WOD 180207
warm-up – Coach’s Choice
A. 1 set every 90sec for total of 4 sets… work @ 0:00, 1:30, 3:00, 4:30
1 squat clean + 2 front rack lunges + 3 push jerks
*for friends/newbies… 5 Rkbs + 5 goblet squats + 5 push-ups
rest to 6:00 on timer, then B’s
B1. 2:00 row @ 90% aerobic effort… rest 2min, then B2
B2. 2:00 bike @ 90% aerobic effort… rest 2min, then back to B1, x 3
rest to 30:00 on timer, then C
C. AMRAP 3:00 @ max effort
burpees to target
D. post WOD recovery
Day 4
WOD 180208
warm-up – Coach’s Choice
A. 5 sets @ 85% effort
15 pull-ups
30 wall balls
60 double unders… 30 double unders… (if double under challenged… pick a rep count that won’t exceed 45-60sec)
30sec FLR
B. Core Holds… Coach’s Choice
Day 5
WOD 180209
warm-up – Coach’s Choice
A1. 7-5-3 @ 90% effort… workload capped @ 3:00
kb swings
t2b
burpees
rest to 6:00 on timer, then A2
A2. 3:00 max calorie Assault Bike @ 90% effort… rest to 12:00, then back to A1, x 2
rest to 24:00 on timer, then B
B. AMRAP 6:00
db g2oh… nte 50/35
*5 burpees over db EMOM, starting @ 24:00
C. post WOD recovery
D. PM – Crash the Shed!… starts @ 6:30pm
Day 6
WOD 180210
WOD – Coach’s Choice
