Day 1
WOD 190225
warm-up – Coach’s Choice
A1. 3 back squats @ 3221 tempo… rest to top of minute, then A2
A2. 6 push-ups @ 3232 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. Tabata Pull-ups… 8 x 20sec on, 10sec off
rest to 16:00 on timer, then C
C. 1 set @ 80-90% effort… 15:00 cap
1500m row/ski – OR – 2.5mile bike
50 db g2oh… nte 50/35
40 wall balls
30 burpees
D. post WOD recovery
Day 2
WOD 190226
warm-up – Coach’s Choice
A. EMOM 12:00
1) 30 air squats – OR – 16 pistols
2) 12 kb swings… athlete’s choice
3) 50 double unders – OR – 40sec attempts/singles
B. EMOM 12:00
1) 15 bjsd… nte 24”
2) 8 power cleans… nte 135/95
3) 15 t2b/k2e/hkr/abmats
rest to 27:00 on timer, then C
C. AMRAP 3:00 @ max effort
5 deadlifts… barbell @ 100% of “B”
5 hrpu
D. post WOD recovery
Day 3
WOD 190227
warm-up – Coach’s Choice
A1. 5 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2
A2. 6 overhead lunges (barbell)… 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. Complete workload @ 90% effort… partition as desired
50 pull-ups/ring rows
75 wall balls
rest to 20:00 on timer, then C
C. Complete workload @ 90% effort… partition as desired
75cal – Athlete’s Choice
50 dumbbell thrusters… nte 50/35
D. post WOD recovery
Day 4
Partner WOD 190228
warm-up – Coach’s Choice
A. For Time… partition as desired… only one athlete working at a time
300 double unders/singles
200 overhead lunges – 45/25
150 kb swings – 24kg/16kb
100 step-ups @ 20”… loaded with med ball 20/14
*one bumper plate, kb, med ball per team
**capped @ 30:00
B. post WOD recovery
Day 5
WOD 190301
warm-up – Coach’s Choice
A. AMRAP 10:00 @ 80% effort
calories – row/bike/ski
30sec FLR @ 0:00, 2:00, 4:00, 6:00, 8:00
rest to 13:00 on timer, then B
B. For Time… capped @ 5:00
20 squat cleans – OR – 20 squat snatches… barbells nte 155/105
rest to 20:00 on timer, then C
C. Repeat “A”… meet or beat energy output from previous effort!
D. post WOD recovery
Day 6
WOD 190302
CFG Open WOD 19.2
Heats 8am – 11am
