Day 1
WOD 210322
Warm-up – Coach’s Choice
A. Complete workload @ aerobic flow pace… dbs nte 60/45 each hand
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. – dual db thrusters
Execute 5 burpees + 10 jumping pull-ups + 15cal row/bike/ski @ dots
B. post WOD recovery
Day 2
WOD 210323
Warm-up – Coach’s Choice
A1. EMOM 5:00… build bar each set
3 touch-n-go power cleans
@ 5:00, start A2
A2. 30 bar-facing burpees @ 90% effort
@ 10:00, start B1
B1. EMOM 5:00
5 t2b + 10 bjsd/step-ups @ 24”/20”
@ 15:00, start B2
B2. 30 bar-facing burpees @ 90% effort
@ 23:00, start C
C. 7:00 @ high intensity
2-4-6-8-10… and so on, of:
Power cleans @ 100% of A1
Bar-facing burpee
T2b
Bjsd/step-ups
D. post WOD recovery
Day 3
WOD 210324
Warm-up – Coach’s Choice
A. EMOM 8:00… build as you go
Evens – 2 single arm db squat cleans (1R + 1L)
Odds – 5 barbell strict press
Rest to 10:00, then B
B. EMOM 8:00
Evens – 3-5 pull-ups @ 0:00, 0:20, 0:40
Odds – 3-5 push-ups @ 0:00, 0:20, 0:40
Rest to 20:00, then C
C. AMRAP 10:00 @ 90% effort
2 single arm db squat cleans @ 100% of A
15 pull-ups
5 barbell strict press @ 100% of A
15 push-ups
30 double unders/50 singles
D. post WOD recovery
Day 4
WOD 210325
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 8 x 2:00 row/bike/ski @ 90% aerobic effort… rest 1min b/t sets
B. ROMWOD
Day 5
WOD 210326
Warm-up – Coach’s Choice
A. 1 set every 90sec, x 5… build bar as you go
1 squat clean + 2 front rack lunges + 3 push jerks
Rest to 12:00, then B
B. AMRAP 18:00 @ 80-90% effort… adjust barbell to 90% of A
1 squat clean
5 burpees over bar
2 front rack lunges
10 pull-ups
3 push jerks
15cal row/bike/ski
C. post WOD recovery
Day 6
WOD 210327
CFG WOD 21.3
