Day 1
WOD 200302
warm-up – Coach’s Choice
A. 5 x 6 unbroken hang power snatches + 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
B1. AMRAP 2:00 – row/ski max calories… rest 1min, then B2
B2. AMRAP 2:00 – wall balls… rest 1min, then B3
B3. AMRAP 2:00 – jump rope… rest 1min, then B4
B4. AMRAP 2:00 – dual dumbbell power snatch… nte 50/35
C. post WOD recovery
Day 2
WOD 200303
warm-up – Coach’s Choice
A1. 4 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 12:00 on timer, then B
B1. 5 single leg step-downs @ 30X1 tempo… no rest b/t legs… no rest b/t B1 & B2
B2. 30sec barbell hold… from the hang… 100% of “A1”… no rest b/t B2 & B3
B3. FLR to 14:00 on timer (17:00 in round 2)… rest to 15:00, then back to B1, x 2
(B1 @ 12:00 & 15:00)
rest to 22:00 on timer, then C
C. Complete workload for time… capped @ 8:00… kb is athlete’s choice
24-18-12-6
kb swings
goblet lunges
t2b/hkr/abmat sit-ups
D. post WOD recovery
Day 3
WOD 200304
Bring-A-Friend
warm-up – Coach’s Choice
A. AMRAP 12:00 @ 80-90% effort
500m row/ski
15 dual dumbbell push press… nte 50/35
30 step-ups… nte 24”/20”
rest 5min, then B
B. AMRAP 12:00 @ 80-90% effort
20cal Assault Bike
15 wall balls
30 db g2oh… nte 50/35
C. post WOD recovery
Day 4
Partner WOD 200305
warm-up – Coach’s Choice
A. Complete workload for time… 30:00 cap
Athlete 1 – 2 rope climbs or 10 pull-ups/ring rows
Athlete 2 – 20 med ball step-ups
*complete 5 sets of this… only one athlete working at a time & athletes stay with their movement for all 5 sets
*athletes switch after 5 sets are completed, and execute another 5 sets
… after 10 sets are completed, start B
B. 10 sets each athlete…
Athlete 1 – 7 kb swings + 7 goblet squats
Athlete 2 – forearm hold
*athletes switch every set until each athlete does 10 sets of the couplet
C. post WOD recovery
Day 5
WOD 200306
warm-up – Coach’s Choice
A. Work @ 80-90% effort… capped @ 7:00… barbells nte 115/75
12-9-6
hang power cleans
shoulder to overhead
burpees over bar (lateral)
*execute 30 double unders/75 singles after each completed round
rest to 12:00 on timer, then B
B. Work @ 80-90% effort… capped @ 7:00… barbells nte 115/75
12-9-6
deadlifts
front squats
t2b/hkr/abmat sit-ups
*execute 30 double unders/75 singles after each completed round
rest to 24:00 on timer, then C
C. AMRAP 6:00 @ 80-90% effort
1 wall climb – OR – 5 hrpu
5 air squats
*add 1 rep to each movement every round until time expires
D. post WOD recovery
Day 6
WOD 200307
WOD – Coach’s Choice
