Day 1
WOD 200210
warm-up – Coach’s Choice
A. Choose a complex that you love… 1 set every 2min, x 5
Option 1:
5 clean grip deadlifts + 3 hang power cleans + 1 thruster + FLR to top of minute
Option 2:
5 snatch grip deadlifts + 3 hang power snatches + 1 overhead squat + FLR to top of minute
rest to 14:00 on timer, then B
B. EMOM 16:00
3 burpees
4 bjsd… 24”/20”
5 kb swings… 24kg/16kg
(do all of the work in the minute… this is pass/fail… if you miss a minute, reduce reps by 1 and start again at top of next minute)
C. post WOD recovery
Day 2
WOD 200211
warm-up – Coach’s Choice
A1. 90sec workload @ high intensity… barbells nte 115/75
12 pull-ups/ring rows
6 barbell thrusters
max calories – Assault Bike
rest to 5:00 on timer, then A2
(A1 @ 0:00, 10:00, 20:00)
A2. 90sec workload @ high intensity… kb nte 32kg/24kg
14cal/12cal row
8 kb swings
max t2b/hkr
rest to 10:00 on timer, then back to A1
(A2 @ 5:00, 15:00, 25:00)
B. post WOD recovery
Day 3
WOD 200212
warm-up – Coach’s Choice
A. 1 set every 2min, x 5… execute complex w/dual dumbbells
6 lunges + 5 power cleans + 3 push jerks + FLR to top of minute
rest to 14:00 on timer, then B
B. AMRAP 16:00 @ 80-90% effort
100 wall balls
500m row/ski
30 clean & jerks… nte 95/65
15 burpee box jumps… nte 24”/20”
C. post WOD recovery
Day 4
Partner WOD 200213
warm-up – Coach’s Choice
A. AMRAP 6:00 – max calories – Assault Bike
*Athlete 1 on the bike, Athlete 2 holds stone (belly hold… no shoulder holds)
*Athletes must switch when stone is dropped
*Stones are athlete’s choice
rest to 10:00 on timer, then B
B. AMRAP 6:00 – ping pong format
2 db power snatches
4 goblets squats
6 burpees over db (lateral hops/stepovers)
*One athlete working at a time
*you go, I go format… (you do 2, 4, 6… then I do 2, 4, 6)
rest to 20:00 on timer, then C
C. AMRAP 6:00 – max kb swings
*Athlete 1 executes kb swings… NTE 11 reps!!
*Athlete 2 executes goblet wall sit w/db from “B”
*Athletes must switch @ 11 reps, or when goblet wall sit is broken
*kb is athlete’s choice
D. post WOD recovery
Day 5
WOD 200214
warm-up – Coach’s Choice
A. Complete workload for time… capped @ 30:00… barbells nte 115/75, weight stays same for all movements
*100 double unders/200 singles… *5 burpees every trip or break in reps
30 deadlifts
25 wall balls
10 pull-ups/ring rows – OR – 5 bar muscle-ups
*100 double unders/200 singles… *5 burpees every trip or break in reps
30 hang power cleans
25 wall balls
10 t2b/hkr/abmats
*100 double unders/200 singles… *5 burpees every trip or break in reps
30 shoulder to overhead
25 wall balls
10 pull-ups/ring rows – OR – 5 bar muscle-ups
B. post WOD recovery
