Day 1
WOD 200316
warm-up – Coach’s Choice
A1. 3 barbell thrusters… no rest b/t A1 & A2
A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 2:30 on timer, then back to A1, x 5
(A1 @ 0:00, 2:30, 5:00, 7:30, 10:00)
rest to 12:00 on timer, then B
B1. 5 single leg (loaded) 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. 1 set @ 90% effort… capped @ 8:00
100 air squats
50cal row
25 dual dumbbell step-up and over… nte 20” (50/35)
D. post WOD recovery
Day 2
WOD 200317
Repeat WOD 160610
Repeat WOD 151218
warm-up – Coach’s Choice
All “A” segments are “for time”, but capped @ 3:00
A1. @ 0:00, 60 db g2oh, total reps, alt arms
A2. @ 6:00, 60 wall balls
A3. @ 12:00, 750m row
A4. @ 18:00, 50 burpees
rest to 25:00 then B1
All “B” segments are “for time”, but capped @ 2:00
B1. @ 25:00, 40 db g2oh, total reps, alt arms
B2. @ 29:00, 40 wall balls
B3. @ 33:00, 500m row
B4. @ 37:00, 30 burpees
C. post WOD recovery
Day 3
WOD 200318
warm-up – Coach’s Choice
A. 5 x 5 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
B. AMRAP 5:00 @ 80-90% effort
20 kb swings… athlete’s choice
20 t2b/hkr/medball abmats
40 double unders/50 singles
rest 2min, then C
C. AMRAP 5:00 @ 80-90% effort
10/10 db hang clean & jerk… nte 50/35
20 goblet squats w/db
40 double unders/50 singles
D. post WOD recovery
Day 4
Partner WOD 200319
Repeat Partner WOD 190627
warm-up – Coach’s Choice
Team “Angie” w/buy-in & cash-out
Buy-in… 100cal row/bike/ski
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Cash-out… 100cal row/bike/ski… must be different than buy-in
Rules:
-only one athlete moving at a time
-workload CANNOT BE PARTITIONED AS DESIRED!!
-Time Cap = Coach’s Choice
Day 5
WOD 200320
Repeat WOD 171208
warm-up – Coach’s Choice
A. Complete workload @ 80% effort… not for time… the ascending/descending ladder represents repetitions for the following barbell complex:
deadlift + power clean + front squat + shoulder to overhead… barbells nte 155/105
1. 2. 3. 4. 5. 4. 3. 2. 1.
@ dots, perform…
15cal/12cal row – OR – 10cal/7cal Assault Bike
+
muscle-ups (bar or ring)/pull-ups/jpu/ring row following the ladder rep scheme
(for example… round 1, 1dl + 1pc + 1fs+ 1sh2oh + row/bike + 1 pulling movement… round 2, 2dl + 2pc + 2fs + 2sh2oh + row/bike + 2 pulling movement… and so on)
B. post WOD recovery
Day 6
WOD 200321
WOD – Coach’s Choice
