Day 1
WOD 190211
warm-up – Coach’s Choice
A1. 5 cgbp @ 30X1 tempo… rest to top of minute, then A2
A2. 6-8 dumbbell single arm row each arm… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest as needed, then B
B. AMRAP 15:00 @ 80-90% effort
9 db thrusters… nte 50/35
15 pull-ups
21cal – row/bike/ski
C. post WOD recovery
Day 2
WOD 190212
warm-up – Coach’s Choice
A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2
A2. 60sec FLR… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest 12:00 on timer, then B
B. 3 sets @ high intensity… capped @ 6:00… barbells nte 115/75
12 deadlifts
9 burpees over bar
6 shoulder to overhead
rest to 22:00 on timer, then C
C. 3 sets @ high intensity… capped @ 8:00… barbells nte 135/95
6 t2b/k2e/hkr/abmats
9 hang power cleans
12 burpee box jump… nte 24”/20”
D. post WOD recovery
Day 3
WOD 190213
warm-up – Coach’s Choice
A. Choose a complex you Love, and execute 1 set every 90sec, for 7 total sets
(0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)
1 power clean + 1 hang squat clean + 1 squat clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 2 ohs
rest to 16:00 on timer, then B
B. AMRAP 10:00 @ 80-90% effort… barbells @ 100% of “A”
calories – row/bike/ski
1 squat clean & jerk – OR – 1 squat snatch EMOM… starting @ 0:00
when timer gets to 10:00, start C
C. 5 sets for time… 5:00 cap!
5 pull-ups
10 push-ups
15 air squats
D. post WOD recovery
Day 4
Partner WOD 190214
warm-up – Coach’s Choice
Complete this workload as a team… capped @ 30:00
A1. 150 wall balls + 250 double unders – OR – 500 singles
(partition as desired and split reps however you want, but must be ping pong format… team must complete workload before moving on to A2)
A2. 50 burpees over partner… forearm plank
(split reps however you want… must accumulate 50 reps before moving on to A3)
A3. 100 db power snatches + 200 bjsd
(1 db & 1 box per team… athlete’s choice… partition as desired and split reps however you want, but must be ping pong format… team must complete workload before moving on to A4)
A4. REPEAT A2!!
B. post WOD recovery
Day 5
WOD 190215
warm-up – Coach’s Choice
A. Complete workload @ 80% effort… barbells nte 115/75
9-7-5
front squats
pull-ups
push press
rest to 7:00 on timer, then B
B. Complete workload @ 80% effort… barbells nte 115/75
9-7-5
deadlifts
t2b
thrusters
rest to 15:00 on timer, then C
C. REPEAT “A” and beat your time!
rest to 22:00 on timer, then D
D. REPEAT “B” and beat your time!
E. post WOD recovery
Day 6
WOD 190216
WOD – Coach’s Choice
