Day 1
WOD 200217
warm-up – Coach’s Choice
A1. 5 barbell thrusters… no rest b/t A1 & A2
A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort… workload capped @ 15:00
*90sec – row/bike/ski for max calories
20 db power snatches… nte 50/35
20 wall balls
20 step-ups… nte 24”/20”
*set 1 you create your calorie metric for set 2 & 3
C. post WOD recovery
Day 2
WOD 200218
warm-up – Coach’s Choice
Athletes can start @ A, B or C
A. 3 x 90sec @ 90% effort… rest 90sec b/t sets
150m row + max burpees over erg until time expires
rest to 12:00 on timer, then B
B. 3 x 90sec @ 90% effort… rest 90sec b/t sets
50 double unders/100 singles + max kb swings until time expires
rest to 24:00 on timer, then C
C. 3 x 90sec @ 90% effort… rest 90sec b/t sets
15 barbell g2oh… nte 75/55 + max t2b/hkr/abmats until time expires
D. post WOD recovery
Day 3
WOD 200219
warm-up – Coach’s Choice
A1. 1 power clean + 2 front rack reverse lunges + 3 push jerks… rest to top of minute, then A2
A2. 6-8 single arm row each arm… rest to top of minute, then A3
A3. 30sec SB each side… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00 5:00 10:00)
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
med ball loaded step-ups… nte 20/14 & 24”/20”
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
10 deadlifts… barbells @ 100% of “A1”
10 hrpu
D. post WOD recovery
Day 4
Partner WOD 200220
warm-up – Coach’s Choice
A. AMRAP 12:00
30 clean & jerks… 1 for 1… nte 135/95
30 burpees over partner… 5 for 5… partner holds forearm plank
30 med ball partner sit-ups… 1 for 1… med ball is team’s choice
rest to 17:00 on timer, then B
B. For Time, capped @ 13:00… partition as desired… only 1 athlete moving at a time
500 jump rope reps
200 air squats
100 db power snatches… nte 50/35
C. post WOD recovery
Day 5
WOD 200221
warm-up – Coach’s Choice
A. 6 sets @ high intensity
10 burpees AFAP + 1 sled push… sprint every 2:30
(0:00, 2:30, 5:00, 7:30, 10:00, 12:30)
rest to 20:00 on timer, then B
B. EMOM 10:00
evens – 40sec row
odds – 40sec bike
C. post WOD recovery
Day 6
WOD 200222
WOD – Coach’s Choice
