Day 1
WOD 180212
warm-up – Coach’s Choice
A1. 1 deadlift + 1 power clean + 1 hang squat clean + 3 shoulder to overhead… rest 30sec, then A2
A2. 10 strict ring row + 10 strict push-ups… rest 30sec, then A3
A3. 30sec SB each side… rest to 5:00 on timer, then back to A1, x 3 (A1 @ 0:00, 5:00, 10:00)
rest to 17:00 on timer, then B
B. 3 sets @ high intensity… barbells nte 115/75
9 front squats
7 bar-facing burpees
5 pull-ups
rest to 25:00 on timer, then C
C. 3 sets @ high intensity… barbells nte 115/75
9 deadlifts
7 shoulder to overhead
5 t2b
D. post WOD recovery
Day 2
WOD 180213
warm-up – Coach’s Choice
A. AMRAP 6:00 @ 80-90% effort
1000m row – OR – 1.5mile Assault Bike
30 overhead lunges… nte 45/25
15 burpees to bumper plate
rest 4:00, then B
B. 5:00 Box Jump Test
*must jump up & step down
*24” for men, 20” for women
rest 4:00, then C
C. AMRAP 6:00 @ 80-90% effort
1000m row – OR – 1.5mile Assault Bike
30 overhead lunges… nte 45/25
15 burpees to bumper plate
D. post WOD recovery
Day 3
WOD 180214
warm-up – Coach’s Choice
A. 1 set every 3min for 4 total sets… work @ 0:00, 3:00, 6:00, 9:00
8 loaded step-ups, total reps, alternate legs (2 risers or 3 stacked 45# bumpers)… load w/dumbbells each hand
power clean cluster – 2. 2. 2, step over bar @ dots… barbell nte 165/115
4 burpees over bar (lateral hops)
rest to 15:00 on timer, then B
B. Complete workload for time… courtesy of Coach Colin
10 ring muscle-ups – OR – 10 pull-ups + 10 push-ups
25 barbell thrusters… nte 75/55
1000m row – OR – 1.5mile Assault Bike
25 barbell thrusters… nte 75/55
10 ring muscle-ups – OR – 10 pull-ups + 10 push-ups
C. post WOD recovery
Day 4
WOD 180215
warm-up – Coach’s Choice
A1. 1 squat clean + 2 front squats + 3 shoulder to overhead… rest 30sec, then A2
A2. 30sec ring row hold + 30sec FLR… rest to 4:00 on timer, then back to A1, x 3… build bar each set… A1 @ 0:00, 4:00, 8:00
rest to 15:00 on timer, then B
B. EMOM 15:00
1) 40sec row for consistent pace
2) 40sec Assault Bike for consistent RPM
3) 50 double unders… (attempts not to exceed 40sec)
C. post WOD recovery
Day 5
WOD 180216
warm-up – Coach’s Choice
A. Complete workload for time…
50 wall balls
2 muscle-ups
40 wall balls
4 muscle-ups
30 wall balls
6 muscle-ups
20 wall balls
8 muscle-ups
10 wall balls
10 muscle-ups
*muscle-ups are athlete’s choice
**sub for muscle-up = x2 pull-ups + push-ups
B. post WOD recovery
Day 6
WOD 180217
WOD – Coach’s Choice
