Day 1
WOD 190204
warm-up – Coach’s Choice
A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2
A2. 3 pull-up/ring row negatives @ 3sec tempo… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 9:00 on timer, then B
B. EMOM 3:00
10 strict, unbroken db curl & press + forearm plank to top of each minute (both arms same time)
rest to 15:00 on timer, then C
C. AMRAP 5:00 @ sustainable pace
bjsd – 24”/20”
rest to 25:00 on timer, then D
D. AMRAP 5:00 @ high intensity
30 burpees
50 wall balls
E. post WOD recovery
Day 2
WOD 190205
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… build bar each set
1 power clean + 1 hang squat clean + 1 squat clean + 1 thruster + 4 heavy db power snatch + 50 double unders
(work @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. 3 sets @ 90+% effort… capped @ 12:00
20 unbroken kb swings… nte 32kg/24kg (reps must be unbroken to move on…)
20 t2b
20cal row/ski/bike
C. post WOD recovery
Day 3
WOD 190206
Bring-A-Friend
warm-up – Coach’s Choice
A1. 1:00 – air squats… rest 1:00, then A2
A2. 1:00 – db push press… rest 1:00, then A3
A3. 1:00 – overhead/goblet lunges (use one db)… rest 1:00, then A4
A4. 1:00 – pull-ups/ring rows… rest 1:00, then back to A1, x 2
rest to 20:00 on timer, then B
B. 10:00 @ 90% effort
1250m row/ski – OR – 2mile bike
burpee step-ups until time expires… nte 24”
C. post WOD… accumulate 5:00 core holds
Day 4
Partner WOD 190207
warm-up – Coach’s Choice
A. AMRAP 9:00
25 push-ups – Athlete A
wall sit – Athlete B
(switch after each set of 25 push-ups)
rest to 13:00 on timer, then B
B. AMRAP 9:00… barbells nte 95/65… one barbell per team
25 back squats – Athlete A
farmer’s carry hold – Athlete B
(switch after each set of 25 back squats)
rest to 26:00 on timer, then C
C. 5:00 @ max effort
team row for max calories
D. post WOD recovery
Day 5
WOD 190208
warm-up – Coach’s Choice
A. 2 sets @ 90% effort… barbells nte 115/75
9 bjsd – 24”/20”
7 front squats
5 burpees over bar
3 t2b
rest to 8:00 on timer, then B
B. 2 sets @ 90% effort
9 t2b
7 bjsd
5 front squats
3 burpees over bar
rest to 16:00 on timer, then C
C. 2 sets @ 90% effort
9 burpees over bar
7 t2b
5 bjsd
3 front squats
rest to 24:00 on timer, then D
D. 2 sets @ 90% effort
9 front squats
7 burpees over bar
5 t2b
3 bjsd
E. post WOD recovery
Day 6
WOD 190209
WOD – Coach’s Choice
