Day 1
WOD 180319
warm-up – Coach’s Choice
A. 1 set every 2min for 6 total sets… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
3 barbell thrusters + 6 pull-ups + 9 t2b/k2e/hkr/abmats… barbell load is Athlete’s Choice
rest to 15:00 on timer, then B
B. AMRAP 9:00 @ 80-90% effort… dumbbells nte 50/35
10 dumbbell deadlifts
double dumbbell overhead carry – 1 direction (front to back or back to front)
5 manmakers (push-up, row, row, squat clean thruster = 1)
farmer’s carry – 1 direction (front to back or back to front)
rest 1:00, then C
C. AMRAP 5:00… empty the tank
30 burpees
50 wall balls
D. post WOD recovery
Day 2
WOD 180320
warm-up – Coach’s Choice
A. Complete workload @ 85% effort, not for time… training mentality… CAPPED @ 10:00
12-10-8-6-4
weighted back/hip extensions on ghd… load by holding dumbbell at your chest
strict pulling reps… pull-ups/ring rows
rest to 13:00 on timer, then B
B. Complete workload @ 85% effort, not for time… training mentality… CAPPED @ 10:00
12-10-8-6-4
goblet squats… load with kb or db
strict pushing reps… dips/push-ups
rest to 26:00 on timer, then C
C. 1 set @ max effort… capped @ 5:00
12-9-6
kb swings
burpees to target
wall balls
D. post WOD recovery
Day 3
WOD 180321
warm-up – Coach’s Choice
A. 5 x 10sec Assault Bike Sprints… work every 2min
(0:00, 2:00, 4:00, 6:00, 8:00)
rest 5min after last set, then B
B. 10 sets @ 80% effort… barbells nte 95/65
15 sdhp
15 double unders
no rest b/t B & C
C. 2:00 FLR
rest 30se
1:00 SB
rest 30sec
1:00 SB
D. post WOD recovery
Day 4
WOD 180322
warm-up – Coach’s Choice
A. 5 x 2:00 workload, rest 2:00 b/t sets
150/100m row sprint
2 shuttle sprints (down & back x 2)
max kb swings until time expires – 24kg/16kg
rest to 24:00 on timer, then B
B. 1 set @ max effort… capped @ 6:00
45 burpee box jumps – 24”/20”
C. post WOD recovery
Day 5
WOD 180323
warm-up – Coach’s Choice
A. EMOM 5:00… build bar each set
3 touch-n-go squat cleans – OR – 3 touch-n-go snatches
rest to 10:00 on timer, then B
B. Complete workload for time… barbell load is 100% of “A”
1. 2. 3. 4. 5. 4. 3. 2. 1.
squat clean – OR – snatch
5 bar-facing burpees + 10cals on row/bike/ski @ dots
C. post WOD recovery
Day 6
WOD 180324
CFG Open WOD 18.5
