Day 1
WOD 190325
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 40sec… overhead walking lunges (45/25)
odds – 40sec… deadlift hold (135/95)
rest to 12:00 on timer, then B
B. Complete workload @ 80-90% effort… 18:00 CAP
10 . 20 . 30 . 40 . 50 .
db snatches… nte 50/35
15 bjsd @ dots… nte 24”/20”
C. post WOD recovery
Day 2
WOD 190326
warm-up – Coach’s Choice
A1. 60sec SB (R)… rest 30sec, then A2
A2. 60sec FLR… rest 30sec, then A3
A3. 60sec SB (L)… rest 30sec, then A4
A4. 60sec forearm plank
rest to 10:00 on timer, then B
B. Tabata Mash-up… barbells nte 115/75
20sec hang power cleans… rest 10sec + 20sec air squats… rest 10sec bottom of squat… x 8
rest to 25:00 on timer, then C
C. AMRAP 5:00
max calories – row/bike/ski
*5 burpees EMOM… starting @ 0:00
D. post WOD recovery
Day 3
WOD 190327
warm-up – Coach’s Choice
A1. 5 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2
A2. squat clean – OR – squat snatch cluster… 2. 2. 2, rest 10sec @ dots… 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. EMOM 5:00
50 double unders… or 40sec attempts/singles
rest to 18:00 on timer, then C
C. AMRAP 12:00 @ 90% effort
15 deadlifts… nte 135/95
15 pull-ups
D. post WOD recovery
Day 4
Partner WOD 190328
warm-up – Coach’s Choice
A. AMRAP 8:00
15 kb swings (24kg/16kg)
25 air squats
*you go, I go format
**1 kb per team
rest to 12:00 on timer, then B
B. AMRAP 8:00
man-makers… dumbbells are athlete’s choice
*as a team, accumulate as many man-makers as possible in 8:00
**one pair of dumbbells per team
(push-up + row (R) + row (L) + squat clean thruster = 1 man-maker)
rest to 24:00 on timer, then C
C. Team “Randy”
75 power snatches… nte 75/55
*as a team, accumulate 75 power snatches AFAP
**one barbell per team
***CAPPED @ 6:00
D. post WOD recovery
Day 5
WOD 190329
warm-up – Coach’s Choice
Aerobic Flow Friday
A. AMRAP 30:00 @ aerobic flow pace… barbell nte 135/95
15cal row/bike/ski
6 power cleans
30 step-ups… nte 24”
3 squat cleans
45 double unders/singles
1 rope climb (sub 3 pull-ups + 3 t2b)
B. post WOD recovery
Day 6
WOD 190330
WOD – Coach’s Choice
