Day 1
WOD 200224
warm-up – Coach’s Choice
A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2
A2. 5 high box jumps… no rest b/t A2 & A3
A3. 7 strict dual dumbbell press… rest to 3:30 on timer, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 10:30 on timer, then B
B. 20 renegade rows (push-up, row, row = 1 rep)… nte 50/35 each hand
rest to 17:00 on timer, then C
C. 5 sets @ 90% effort… capped @ 13:00
15 deadlifts… nte 135/95
15 t2b/hkr/abmats
30sec FLR
D. post WOD recovery
Day 2
WOD 200225
warm-up – Coach’s Choice
A. 5 x 6 unbroken power cleans + 10 burpees over bar (lateral)… build bar each set, work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 90% effort
50 pull-ups/ring rows
100 air squats
150 double unders/300 singles
C. post WOD recovery
Day 3
WOD 200226
warm-up – Coach’s Choice
A1. 60sec SB (R)… rest 30sec, then A2
A2. 60sec SB (L)… rest 30sec, then A3
A3. 60sec FLR… rest to 5:00 on timer, then B
B. 5 x 15 unbroken wall balls… 30sec farmer’s carry hold b/t sets
rest to 15:00 on timer, then C
C. AMRAP 15:00 @ 90% effort
calories – row/bike/ski
@ 15:00 – execute 1 set of… 3 burpees + 4 bjsd + 5 kb swings
@ 18:00 – execute 2 sets of… 3 burpees + 4 bjsd + 5 kb swings
@ 21:00 – execute 3 sets of… 3 burpees + 4 bjsd + 5 kb swings
@ 24:00 – execute 4 sets of… 3 burpees + 4 bjsd + 5 kb swings
@ 27:00 – execute 5 sets of… 3 burpees + 4 bjsd + 5 kb swings
D. post WOD recovery
Day 4
Partner WOD 200227
warm-up – Coach’s Choice
A. For time… capped @ 30:00… barbells nte 95/65
500 jump rope reps… one athlete on the rope while the other holds forearm plank… switch accordingly
250 lunges… one athlete lunges while the other holds bumper plate overhead… switch accordingly
125 calories (row/bike/ski)… one athlete works while the other holds barbell in hang position… switch accordingly
60 clean & jerks… one athlete works while the other holds wall sit… switch accordingly
B. post WOD recovery
Day 5
WOD 200228
warm-up – Coach’s Choice
A. AMRAP 5:00
bjsd… nte 24”/20”
rest to 10:00 on timer, then B
B. AMRAP 5:00
15cal/12cal Assault Bike
15 db thrusters – athlete’s choice
15 pull-ups/ring rows
rest to 20:00 on timer, then C
C. AMRAP 5:00
20cal/17cal row
20 wall balls
20 db power snatches – athlete’s choice
rest to 30:00 on timer, then D
D. AMRAP 2:30
burpees
E. post WOD recovery
Day 6
WOD 200229
WOD – Coach’s Choice
