Day 1
WOD 190218
warm-up – Coach’s Choice
A1. 3 barbell thrusters @ 33X3 tempo… rest to top of minute, then A2
A2. 5 dumbbell deadlifts @ 30X1 tempo… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. EMOM 5:00
50 double unders – OR – 40sec attempts/singles
rest to 20:00 on timer, then C
C. Work @ 90+% effort… capped @ 12:00
24-18-12-6
wall balls
db g2oh… nte 50/35
burpees over db (lateral hops)
D. post WOD recovery
Day 2
WOD 190219
warm-up – Coach’s Choice
A. Work @ 90% effort… dumbbells nte 60/45
10-9-8–7-6-5-4-3-2-1
dumbbell push press
t2b/k2e/hkr… strict… no kipping
@ 10:00 on timer, start B
B. Work @ 90% effort… use one db from “A”
2-4-6-8-10-12
goblet walking lunges
strict pull-ups/ring rows
@ 20:00 on timer, start C
C. Work @ 90% effort… use dumbbells from “A”
1-2-3-4-5-6-7-8-9-10
strict/weighted push-ups
30sec farmer’s carry hold
D. post WOD recovery
Day 3
WOD 190220
warm-up – Coach’s Choice
A. @ 0:00 & 9:00…
AMRAP 1:30 @ 80-90% effort
calories – row/bike/ski
B.@ 3:00 & 12:00…
AMRAP 1:30 @ 80-90% effort
barbell g2oh… nte 135/95
C. @ 6:00 & 15:00…
AMRAP 1:30 @ 80-90% effort
bjsd… nte 30”
rest to 21:00 on timer, then D
D. @ 21:00 & 30:00…
AMRAP 1:30 @ 80-90% effort
burpee box jumps… nte 30”
E. @ 24:00 & 33:00…
AMRAP 1:30 @ 80-90% effort
power cleans… nte 135/95
F. @ 27:00 & 36:00…
AMRAP 1:30 @ 80-90% effort
calories – row/bike/ski
G. post WOD recovery
Day 4
Partner WOD 190221
warm-up – Coach’s Choice
Teams can start at A or B… Teams do C at same time
A. EMOM 10:00
Assault Bike calories + overhead plate hold (45/25)
(Athlete A bikes, while Athlete B holds plate… athletes switch every minute on the minute)
*one bumper plate per team
**if plate is dropped at any time, team must execute 10 penalty burpees (5/5)
rest to 12:00 on timer, then B
B. AMRAP 10:00
3 pull-ups/ring rows + 6 push-ups + 9 squats + deadlift barbell hold (95/65)
(Athlete A executes 3+6+9, while Athlete B holds top of deadlift)
*one barbell per team
**if barbell is dropped at any time, team must execute 10 penalty burpees (5/5)
rest to 25:00
C. AMRAP 5:00
wall balls…
*each athlete must do at least one wall ball rep
**Athlete A wall balls, while athlete B holds FLR
***if wall ball is dropped at any time, team must execute 10 penalty burpees (5/5)
D. post WOD recovery
Day 5
WOD 190222
warm-up – Coach’s Choice
A. 1 set @ high intensity
500m/450m row
30 clean to overhead… nte 95/65
rest to 10:00 on timer, then B
B. 1 set @ high intensity
30cal/25cal bike
50 kb swings… nte 24kg/16kg
rest to 20:00 on timer, then C
C. 1 set @ high intensity
150 double unders (90sec attempts/singles)
30 burpee box jumps… nte 24”/20”
D. post WOD recovery
Day 6
WOD 190223
CFG Open WOD 19.1
Heats 8am – 11am
