Day 1
WOD 190304
warm-up – Coach’s Choice
A1. 3 overhead squats @ 42X1 tempo (sub back squat)… rest to top of minute, then A2
A2. 3-5 pull-ups @ :00, :20, :40… 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 Push-ups… 8 x 20sec on, 10sec off
rest to 16:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 15:00
500m row/ski – OR – 25cal bike
16 db hang clean & jerk (8/8)… nte 50/35
12 t2b
D. post WOD recovery
Day 2
WOD 190305
warm-up – Coach’s Choice
A1. 10 unbroken push press w/2sec pause at top of each rep… rest to top of minute, then A2
A2. 5 dumbbell deadlifts @ 5050 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. 3 unbroken reps squat snatches – OR – squat cleans every 90sec, x 5… @ 10:00, 11:30, 13:00, 14:30, 16:00… build bar as you go
rest to 20:00 on timer, then C
C. For time… capped @ 10:00
20 squat snatch – OR – squat clean for time @ 100% of “B”
20 bar-facing burpees
D. post WOD recovery
Day 3
WOD 190306
Bring-A-Friend
warm-up – Coach’s Choice
A1. AMRAP 90sec
150m row
10 push-ups
rest 90sec, then A2
A2. AMRAP 90sec
5 kb swings
5 bjsd
rest 90sec, then A3
A3. AMRAP 90sec
10cal bike
max air squats until time expires
rest 90sec, then back to A1, x 2
rest to 20:00 on timer, then B
B. EMOM 10:00
7-10 burpees
C. post WOD recovery
Day 4
Partner WOD 190307
warm-up – Coach’s Choice
A. Complete workload for time… capped @ 30:00
buy-in – 2500m row… then,
5 sets each (ping pong)
20 shoulder to overhead @ 75/55
35 double unders (75 singles)
cash-out – 200 wall balls
B. post WOD recovery
Day 5
WOD 190308
warm-up – Coach’s Choice
A. 3 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. 3 sets @ 90% effort
9 t2b
7 bjsd
5 front squats
3 burpees over bar
rest to 16:00 on timer, then C
C. 3 sets @ 90% effort
9 burpees over bar
7 t2b
5 bjsd
3 front squats
rest to 24:00 on timer, then D
D. 3 sets @ 90% effort
9 front squats
7 burpees over bar
5 t2b
3 bjsd
E. post WOD recovery
Day 6
WOD 190309
CFG Open WOD 19.3
Heats 8am – 11am
