Day 1
WOD 190318
warm-up – Coach’s Choice
A. Complete workload @ 90% effort
12-9-6-3
kb swings… nte 32kg/24kg
calories – athlete’s choice
burpees
rest to 8:00 on timer, then B
B. Complete workload @ 90% effort
12-9-6-3
burpees
kb swings
calories
rest to 16:00 on timer, then C
C. Complete workload @ 90% effort
calories
burpees
kb swings
rest to 24:00 on timer, then D
D. For Time! (6:00 cap)
30 kb swings
30 calories
30 burpees
E. post WOD recovery
Day 2
WOD 190319
warm-up – Coach’s Choice
A. 1 set of complex every 3min, for 5 total sets
1 power clean + 1 hang squat clean + 2 front squats + 3 push jerks
(work @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 15:00 on timer, then B
B. 1 set of complex every 3min, for 4 total sets
1 squat clean & jerk + 8 t2b + 4 pull-ups – OR – 2 bar muscle-ups
(work @ 15:00, 18:00, 21:00, 24:00)
rest to 27:00, then C
C. 3:00 @ max effort
1 squat clean & jerk @ 100% of B
8 t2b
4 pull-ups – OR – 2 bar muscle-ups
max bar-facing burpees until time expires
D. post WOD recovery
Day 3
WOD 190320
warm-up – Coach’s Choice
A1. dumbbell strict press – AMRAP 30sec… rest 30sec, then A2
A2. dumbbell single arm row – 6-8 each arm… rest 30sec, then A3
A3. bjsd – AMRAP 30sec… rest to 4:00 on timer, then back to A1, x 3
(A1 @ 0:00, 4:00, 8:00)
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
75 double unders (1:00 attempts/singles)
6/6 db hang clean & jerk… nte 50/35
15 wall balls
C. post WOD recovery
Day 4
Partner WOD 190321
warm-up – Coach’s Choice
A. 50 clean & jerks… partition as desired… barbells nte 135/95
*each athlete must complete 25 clean & jerks
**one barbell per team
rest to 10:00 on timer, then B
B. 2K row
*each partner must complete 1000m
** break it up however you want!
Rest to 20:00 on timer, then C
C. 100 burpee box jumps… nte 20”
*each athlete must complete 50 burpee box jumps
**one box per team
***1 rep ping pong format!!!
D. post WOD recovery
Day 5
WOD 190322
Repeat WOD 170331
warm-up – Coach’s Choice
A. 5 sets @ 90% effort… work every 3min
1 heavy sled push + 7-10 burpees AFAP
rest to 20:00 on timer, then B
B. choose a workload and hit it @ high intensity… both capped @ 10:00!!
Option 1:
21-15-9
AB calories
dumbbell thrusters – 45/30
Option 2:
21-15-9
row calories
barbell thrusters – 95/65
C. post WOD stretch
Day 6
WOD 190323
CFG Open WOD 19.5
Heats 8am – 11am
