Day 1
WOD 180312
warm-up – Coach’s Choice
A1. 1 power clean + 1 front squat @ 24X1 tempo + 2 front squats @ 1010 tempo… rest 30sec, then A2
A2. 45sec side bridge… rest 15sec… 45sec side bridge… 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… barbell @ 100% of A1
15 deadlifts
15 hrpu
rest to 25:00 on timer, reset clock then C
C. 1 set @ maximum effort… capped @ 6:00!
100 air squats… 5 burpees every 2min, starting @ 0:00
D. post WOD recovery
Day 2
WOD 180313
warm-up – Coach’s Choice
A1. 6-8 single arm row each arm… rest 30sec, then A2
A2. 8-10 high box jumps + 30sec FLR… rest to 3:00 on timer, then back to A1, x 3
(0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. Choose a workload and complete it for time… capped @ 5:00!
50 t2b – OR – 100 abmats – OR – 15 rope climbs
rest to 20:00 on timer, then C
C. 10:00 aerobic flow
150m/100m row
10 reps of – 2 lunges + 1 burpee
50 double unders/:40 attempts
D. post WOD recovery
Day 3
WOD 180314
warm-up – Coach’s Choice
A. 1 set every 2min for 10 total sets… (last set @ 18:00 on timer)
7 pull-ups – OR – 4 muscle-ups
3 power cleans + 3 front squats – OR – 3 power snatches + 3 ohs… barbell load is Athlete’s Choice
@ 22:00 on timer, start B
B. 5 x 10sec AB sprints @ high intensity… work every 2min (22:00, 24:00, 26:00, 28:00, 30:00)
C. post WOD recovery
Day 4
WOD 180315
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. 3 sets @ 90% effort
600m/500m row
30 wall balls
30 kb swings – 24kg/16kg
C. post WOD recovery
Day 5
WOD 180316
warm-up – Coach’s Choice
A. 60 db g2oh… nte 50/35
rest to 5:00 on timer, then B
B. 60 db walking lunge steps… nte 50/35
rest to 15:00 on timer, then C
C. 5 sets @ 90% effort… capped @ 15:00!
10 db power cleans
10 t2b
10 db shoulder to overhead
10 burpees
D. post WOD recovery
Day 6
WOD 180317
CFG Open WOD 18.4
