Day 1
WOD 190311
warm-up – Coach’s Choice
A1. 8 barbell deadlifts @ controlled tempo… rest to top of minute, then A2
A2. AMRAP 30sec – bjsd… nte 30”… 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 for time… barbell nte 185/125
1 squat clean + 5 burpees over bar
1 squat clean + 4 burpees over bar
1 squat clean + 3 burpees over bar
1 squat clean + 2 burpees over bar
1 squat clean + 1 burpee over bar
rest as needed, then C (about 20:00 on timer)
C. 3 sets @ 80-90% effort… capped @ 10:00
21 dumbbell push press… nte 50/35
12 pull-ups
150 double unders – OR – 30 bjsd… nte 20”
D. post WOD recovery
Day 2
WOD 190312
warm-up – Coach’s Choice
Athletes can start @ A1 or A2… rotate every set
A1. 95% effort
8cal/5cal Assault Bike sprint + 15 barbell ground to overhead… nte 75/55
rest to 3:00 on timer, then A2
A2. 95% effort
10cal/7cal row + 15 burpees over erg
rest to 6:00 on timer, then back to A1, x 3
(A1 @ 0:00, 6:00, 12:00)
rest to 22:00 on timer, then B
B. AMRAP 8:00 @ 80-90% effort
3-6-9-12-15… and so on
kb swings… nte 32kg/24kg
wall balls
C. post WOD recovery
Day 3
WOD 190313
warm-up – Coach’s Choice
A1. 5-7 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2
A2. 20 goblet squats loaded w/one of your chest press dumbbells… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 9:00, then B
B. EMOM 6:00
odds – 50 double unders (40sec)
evens – 40sec farmer’s carry hold w/A1 db’s
rest to 20:00 on timer, then C
C. Complete workload for time… barbells nte 135/95
18-12-6
clean to overhead
t2b
D. post WOD recovery
Day 4
Partner WOD 190314
warm-up – Coach’s Choice
A. AMRAP 6:00
Athlete 1 – 16 db g2oh, total reps, alternate arms… nte 50/35
Athlete 2 – 10 burpee box jump overs… nte 20”
*both athletes working at same time, then switch once workload is complete
**one box, one db per team
rest to 10:00 on timer, then B
B. AMRAP 6:00… you go, I go… barbells nte 135/95
150m row + 6 power cleans
*one rower, one barbell per team
rest to 20:00 on timer, then C
C. AMRAP 6:00
Athlete 1 – 20 overhead lunges – 45/25
Athlete 2 – 12 pull-ups/ring rows
*both athletes working at same time, then switch once workload is complete
**one bumper plate per team
*** once workout begins, bumper plate cannot hit the ground & if lunging athlete finishes first, she or he must hold plate overhead until partner completes 12 pull-ups… 5/5 burpee penalty if plate is dropped
D. post WOD recovery
Day 5
WOD 190315
warm-up – Coach’s Choice
A. @ 0:00 & 21:00
4:00 @ 90% effort
100 air squats
max calories until time expires… apparatus – athlete’s choice
B. @ 7:00 & 28:00
4:00 @ 90% effort
75 push-ups
max calories until time expires… apparatus – athlete’s choice
C. @ 14:00 & 35:00
4:00 @ 90% effort
50 pull-ups
max calories until time expires… apparatus – athlete’s choice
D. post WOD recovery
Day 6
WOD 190316
CFG Open WOD 19.4
Heats 8am – 11am
