Day 1
WOD 200309
warm-up – Coach’s Choice
(For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR)
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 20 unbroken kb swings (24kg/16kg)… work @ 5:00, 7:00, 9:00, 11:00, 13:00
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 90% effort
250m row/ski
12 med ball step-ups… (20/14) 24”/20”
7 clean to overhead… 115/75
D. post WOD recovery
Day 2
WOD 200310
warm-up – Coach’s Choice
(work to increase loads from 200224)
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 10:00 on timer, then B
B. AMRAP 5:00
manmakers… dumbbells @ 100% of “A3”
(push-up, row, row, squat clean thruster = 1)
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 90% effort
calores – row/bike/ski
*15 wall balls @ 20:00, 22:00, 24:00, 26:00, 28:00
D. post WOD recovery
Day 3
WOD 200311
warm-up – Coach’s Choice
A. 5 x 5 unbroken power cleans + 11 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. Complete workload for time… capped @ 12:00
300* double unders/singles… *10 lunges every stop or trip
100 hrpu
50 db power snatch… nte 35/20
C. post WOD recovery
Day 4
Partner WOD 200312
warm-up – Coach’s Choice
A. AMRAP 12:00
15 partner deadlifts… nte 225/155
20 burpees over partner… total reps… split reps/plank accordingly
30 kb swings/partner wall sit… total reps… split reps accordingly
rest 5:00, then B
B. AMRAP 12:00
100 wall balls… split reps accordingly… ball cannot hit the ground… 10 burpee penalty
100 med ball step-ups… split reps accordingly… ball cannot hit the ground (or rest on box)… 10 burpee penalty
100 med ball sit-ups… 1 for 1… pass ball at top of each rep… ball cannot be dropped… 10 burpee penalty
C. post WOD recovery
Day 5
WOD 200313
warm-up – Coach’s Choice
A. On a running clock from 0:00 – 30:00…
13 sets of:
13cal row/bike/ski
1 rope climb (sub = floor to standing + 3 hanging knee raises from rope)
then, in remaining time…
AMRAP of:
13 kb swings
13 goblet squats
(kb is athlete’s choice)
B. post WOD recovery
Day 6
WOD 200314
WOD – Coach’s Choice
