Day 1
WOD 210301
Warm-up – Coach’s Choice
A1. 5 barbell thrusters… rest to top of minute, then A2
A2. 6 RDL @ 30X1 tempo… rest to 3:00, then back to A1, x 4
Rest to 16:00, then B (there is no extra rest b/t B, C, D)
B. AMRAP 6:00 @ 90% effort
5 strict/weighted pull-ups… nte 35/20
10 renegade rows… nte 35/20 each hand
15 ohs… nte empty barbell
C. 2:00 – FLR
D. Repeat B
E. post WOD recovery
Day 2
WOD 210302
Warm-up – Coach’s Choice
A1. @ 0:00, 8:00, 16:00, 24:00… execute workload @ high intensity
12cal row/bike/ski
9 wall balls
6 devil’s press… nte 40/25 each hand
A2. @ 4:00, 12:00, 20:00, 28:00… execute workload @ high intensity
12cal row/bike/ski
9 med ball step-ups
6 db power cleans… nte 40/25
B. post WOD recovery
Day 3
WOD 210303
Warm-up – Coach’s Choice
A. EMOM 10:00
Evens – 1 squat clean… build bar over 5 sets
Odds – 20sec deadlift hold
Rest to 15:00, then B… adjust barbell to 90% of A
B. AMRAP 15:00 @ 80-90% effort
15 bjsd… nte 24”
12 alternating db hang clean & jerks… nte 50/35
9 t2b
1 squat clean
C. post WOD recovery
Day 4
WOD 210304
Aerobic Repeats + ROMWOD
A. 1 set every 3min, x 7
250m/200m row or ski
15 air squats
30sec FLR
B. ROMWOD
Day 5
WOD 210305
Warm-up – Coach’s Choice
A. @ 0:00… execute workload @ 80% effort
21-15-9
Deadlifts… nte 135/95
Bjsd… nte 20”
Wall balls
B. @ 12:00… execute workload @ 90% effort
18-12-6
Shoulder to overhead… nte 115/75
Med ball step-ups… nte 20”
Pull-ups
C. @ 24:00… execute workload @ 100% effort
15-9-3
Barbell thrusters… nte 95/65
T2b
Burpee box jumps… nte 20”
D. post WOD recovery
Day 6
WOD 210306
WOD – Coach’s Choice
