Day 1
WOD 200203
warm-up – Coach’s Choice
A. 5 x 5 deadlifts… build as you go… work to increase load from 200121
b/t sets = 2 tgu @ tough load + 60sec FLR
deadlift @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. Complete workload @ 90% effort… barbell nte 95/65… workload capped @ 12:00
27-21-15-9
row/bike/ski – calories
barbell thrusters
C. post WOD recovery
Day 2
WOD 200204
warm-up – Coach’s Choice
A1. 5 cgbp + 7 goblet squats… work to increase load from 200120… rest to 2:00 on timer, then A2
A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
rest to 18:00 on timer, then B
B. EMOM 12:00
1) power clean cluster – 2. 2. 2, step over bar @ dots… nte 60% 1RM (or 135/95)
2) 10-15 t2b/hkr/abmats
3) 50 double unders (45sec singles)
C. post WOD recovery
Day 3
WOD 200205
Bring-A-Friend!
warm-up – Coach’s Choice
A. 2 x workload for total reps… work @ 80-90% effort
1:00 – row/ski, calories
1:00 – burpees
1:00 – kb swings
1:00 – rest
rest to 11:00 on timer, then B
B. 2 x workload for total reps… work @ 80-90% effort
1:00 – bike
1:00 – db g2oh
1:00 – wall balls
1:00 – rest
rest to 23:00 on timer, then C
C. 2 x workload for total reps… work @ 80-90% effort
1:00 – walking lunges
1:00 – sdhp… nte 75/55
1:00 – bjsd/step-ups
1:00 – rest
D. post WOD recovery
Day 4
Partner WOD 200206
warm-up – Coach’s Choice
A. AMRAP 10:00… dumbbells nte 50/35… one db per athlete
Athlete 1 – 5/5 db hang clean & jerks, x 2 (10 total reps each arm)
Athlete 2 – overhead db hold (2 hands, 1 db)
(each athlete does the work before moving on to next movement)
Athlete 1 – 20 goblet lunges
Athlete 2 – overhead db hold (2 hands, 1 db)
(each athlete does the work, then back to first movement)
rest to 15:00 on timer, then B
B. Complete workload for time… capped @ 15:00
10 sets of:
5 barbell clean to overhead… nte 95/65
10 hrpu
15 air squats
+
3000m row/ski
*both athletes can be working at same time
*both athletes must row/ski a minimum of 1000m
C. post WOD recovery
Day 5
WOD 200207
warm-up – Coach’s Choice
A. 10:00 of sled activity… push/pull/drag… athlete’s choice… goal is to accumulate 8-12 quality reps on the sled in 10:00
rest to 15:00 on timer, then B
B. Complete workload @ 90% effort… capped @ 15:00
21-18-15-12-9-6-3
calories – row/bike/ski
burpee box jumps/step-ups @ 20”
C. post WOD recovery
Day 6
WOD 200208
WOD – Coach’s Choice
