Day 1
WOD 210308
Warm-up – Coach’s Choice
A1. 8 dual db front rack lunges… rest to top of minute, then A2
A2. AMRAP 30sec – strict/weighted pulling reps… rest to top of minute, then A3
A3. 8 dual db single leg step-ups each leg (2 risers/3 bumpers)… rest to top of minute, then A4
A4. 8 dual db shoulder to overhead… rest to 6:00 on timer, then back to A1, x 3 (A1 @ 0:00, 6:00, 12:00)
Rest to 20:00, then B
B. Work @ 90%… 10:00 cap
100 wall balls
50 db power snatches… nte 50/35
25 burpees
Partition as desired
C. post WOD recovery
Day 2
WOD 210309
Warm-up – Coach’s Choice
Choose a movement that is in your wheelhouse
A. EMOM 5:00
50 double unders – OR – 16 bjsd/step-ups… nte 24”/20”
Rest 2min, then B
B. EMOM 6:00
Odds – 150m/135m row or ski
Evens – 2. 2. 2 – power cleans… step over bar @ dots… nte 135/95
Rest 5min, then C
C. Work @ 90% effort… 12:00 cap
100 double unders – OR – 30 bjsd/step-ups… nte 24”/20”
Then…
5. 4. 3. 2. 1.
Power cleans @ 100% of B
150m/135m row or ski @ dots
Then…
100 double unders – OR – 30 bjsd/step-ups… nte 24”/20”
D. post WOD recovery
Day 3
WOD 210310
Warm-up – Coach’s Choice
A1. 8 goblet alternating reverse lunges… rest to top of minute, then A2
A2. 10 dual db deadlifts + FLR to top of minute, then A3
A3. 20-30sec ring row hold… rest to 4:00, then back to A1, x 3 (A1 @ 0:00, 4:00, 8:00)
Rest to 15:00, then B
B. Work @ 90%… 15:00 cap
21. 18. 15. 12. 9. 6. 3.
Kb swings… nte 32kg/24kg
Hrpu
7 t2b @ dots
C. post WOD recovery
Day 4
WOD 210311
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Execute each piece @ 90% aerobic effort
@ 0:00… 1 burpee + 20cal row/ski
@ 2:00… 2 burpees + 18cal row/ski
@ 4:00… 3 burpees + 16cal row/ski
@ 6:00… 4 burpees + 14cal row/ski
@ 8:00… 5 burpees + 12cal row/ski
@ 10:00… 6 burpees + 10cal row/ski
@ 12:00… 7 burpees + 8cal row/ski
@ 14:00… 8 burpees + 6cal row/ski
@ 16:00… 9 burpees + 4cal row/ski
@ 18:00… 10 burpees + 2cal row/ski
B. ROMWOD
Day 5
WOD 210312
Warm-up – Coach’s Choice
A. AMRAP 5:00 @ 80% effort
Max calories – row/bike/ski
Rest 5min, then B
B. AMRAP 5:00 @ 90% effort
5 pull-ups
10 renegade rows… nte 35/20 each arm
15 sdhp… nte 75/55
Rest 5min, then C
C. AMRAP 5:00 @ 80% effort
Max calories – row/bike/ski
Rest 5min, then D
D. AMRAP 5:00 @ 90% effort
5 pull-ups
10 devil’s press… nte 35/20 each arm
15 front squats… nte 75/55
E. post WOD recovery
Day 6
WOD 210313
CFG Open WOD 21.1
