Day 1
WOD 180226
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 1 squat clean… build bar every set
odds – 4 pull-ups @ :00, :20, :40… OR… 2 muscle-ups @ :00, :20, :40
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 95% effort… barbell @ 70-75% of A
1 squat clean thruster
5 burpees over bar (lateral hops)
7 t2b
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 95% effort… barbell @ 55-60% of A
12 deadlifts
9 hang power cleans
7 front squats
5 shoulder to overhead
D. post WOD recovery
Day 2
WOD 180227
warm-up – Coach’s Choice
A1. 1:00 – row/bike @ 90% aerobic effort… rest 30sec, then A2
A2. 25 wall balls + 1-2 rope climbs (sub = Coach’s Choice)… rest to 4:00, then back to A1, x 3
(A1 @ 0:00, 4:00, 8:00)
rest to 15:00 on timer, then B
B. EMOM 5:00
50 double unders / :40 attempts
no rest b/t B & C… C starts @ 20:00 on timer
C. 3 sets @ max effort
30 ghd sit-ups
15 barbell g2oh… nte 75/55
10 bar-facing burpees
D. post WOD recovery
Day 3
WOD 180228
warm-up – Coach’s Choice
A1. 6-8 cgbp @ 30X1 tempo… rest 30sec, then A2
A2. 10 dumbbell deadlifts… load nte bodyweight… rest 30sec, then A3
A3. 10-12 strict/loaded ring row… rest to 5:00, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort… dumbbells nte 50/35
500m row
10 db g2oh… total reps, alt arms
15 bjsd… nte 24”
C. post WOD recovery
Day 4
WOD 180301
warm-up – Coach’s Choice
A. 3 x AMRAP 2:00 @ 90% effort, rest 2min b/t sets… kettlebells nte 24kg/16kg
12 kb swings + 1 wall climb… +1 wall climb each round… (athletes must travel across room from kb to wall climb)… ((sub for wall climb is hrpu))
rest as needed prior to B
B. Complete workload for time
13-11-9-7-5
kb sdhp
goblet squat
t2b
C. core work – Coach’s Choice
D. post WOD recovery
Day 5
WOD 180302
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 5 deadlifts @ slow, controlled tempo
odds – 50 double unders / :40 attempts
rest to 15:00 on timer, then B
B. 2 sets @ high intensity… workload capped @ 5:00
400m row
15 dumbbell thrusters… nte 50/35
rest to 25:00 on timer, then C
C. 2 sets @ high intensity… workload capped @ 5:00
20/17cal Assault Bike
15 dumbbell power cleans… nte 50/35
D. post WOD recovery
Day 6
WOD 180303
CFG Open WOD 18.2
