Day 1
WOD 180305
warm-up – Coach’s Choice
A. 3 sets @ 90% effort… barbells nte 115/75
5 pull-ups – OR – 5 muscle-ups
7 bjsd… 24”/20”
9 shoulder to overhead
rest to 10:00, then B
B. 3 sets @ 90% effort… barbells nte 135/95
9 burpees to target
7 kb swings… 32kg/24kg
5 ohs – OR – 5 front squats
rest to 20:00, then C
C. 3 sets @ 90% effort… barbells nte 155/105
5 power cleans
7 t2b
9 wall balls
D. post WOD recovery
Day 2
WOD 180306
warm-up – Coach’s Choice
A. 1 set every 3min for 7 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00)
200m/150m row + 7 strict press… barbell load should be same for all 7 sets… goal is for 7 sets unbroken reps
rest to 25:00 on timer, then B
B. AMRAP 5:00 @ high intensity… dumbbells nte 50/35
3 dumbbell hang power cleans
6 dumbbell lunges (not walking)
36 double unders
C. post WOD recovery
Day 3
WOD 180307
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 50 double unders… :40 attempts (friends can jump rope for 40sec, or do step-ups)
odds – 8 dumbbell thrusters… load is Athlete’s Choice
rest to 15:00 on timer, then B
B. 8 x 1:00 workload @ 90% effort, rest 1min b/t sets
sets 1 & 5 – bjsd… 24”/20”
sets 2 & 6 – kb swings… 24kg/16kg
sets 3 & 7 – burpee pull-ups – OR – burpee muscle-ups… (friends can do burpees)
sets 4 & 8 – ghd/abmat sit-ups… (friends can do abmats)
C. post WOD recovery
Day 4
WOD 180308
warm-up – Coach’s Choice
Happy Birthday Coach Steve!
Complete workload for time… barbells nte 115/75… capped @ 39:00!
Buy-in… 39cal bike – OR – 39cal row
Then, 3 sets of:
13 power cleans
13 wall balls
13 t2b
Midway Buy-in… 39 bjsd… nte 24”
Then, 3 sets of:
13 pull-ups
13 front squats
13 shoulder to overhead
Cash-out… 39cal bike – OR – 39cal row… it is required that you choose a different apparatus than the Buy-in!
Day 5
WOD 180309
warm-up – Coach’s Choice
A. Ski Erg Relay…
-Split Class into two equal teams
-Athletes can only ski for maximum of 200m
-Team must accumulate 2000m
rest as needed prior to B
B. AMRAP 10:00 @ 90% effort… barbells nte 135/95
clean & jerks
*5 burpees over bar (lateral hops) EMOM, starting @ 0:00
C. post WOD recovery
Day 6
WOD 180310
CFG Open WOD 18.3
