WOD 220207
Warm-up – Coach’s Choice
A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220202)
Rest to 7 on timer, then B
B. AMRAP 6:00 @ 90% effort
12 shoulder to overhead… nte 115/75
12 burpee box jumps/step-ups… 24”/20”
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
15 deadlifts… nte 115/75
15 pull-ups
Rest 3min, then D
D. AMRAP 6:00 @ 90% effort
9 thrusters… nte 115/75
35 double unders/75 singles
E. post WOD recovery
Day 2
WOD 220208
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build db as you go
8cal sprint – apparatus is athlete’s choice
2/2 db hang clean & jerk
30sec FLR
Rest 3min after 5th set, then B
B. 12:00 workload… work @ 90% effort
3-6-9-12-15… and so on, until time expires
Wall balls
T2b
Calories
C. post WOD recovery
Day 3
WOD 220209
Warm-up – Coach’s Choice
A. AMRAP 30:00 @ 80% effort
1 clean & jerk… nte 135/95
1 muscle-up (bar or ring) – OR – 1 burpee pull-up
2 pistols – OR – 2 lunges
*add 1 rep to each movement every round
B. post WOD recovery
Day 4
WOD 220210
Aerobic Repeats + ROMWOD
A. Choose an apparatus and complete workload @ 90% effort
2 x 30sec work, 30sec rest
2 x 1:00 work, 1:00 rest
2 x 2:00 work, 2:00 rest
2 x 1:00 work, 1:00 rest
2 x 30sec work, 30sec rest
B. ROMWOD
Day 5
WOD 220211
Warm-up – Coach’s Choice
A. 3 sets @ 90% effort
12 med ball step-ups
50 double unders/100 singles
9 front squats… nte 95/65
Rest to 10:00, then B
B. 3 sets @ 90% effort
12 hang power snatches… nte 95/65
50 double unders/100 singles
9 wall balls
Rest to 20:00, then C
C. 3 sets @ 90% effort
12 power cleans
50 double unders/100 singles
9 bar-facing burpees
D. post WOD recovery
Day 6
WOD 220212
WOD – Coach’s Choice
