Day 1
WOD 220221
Warm-up – Coach’s Choice
A. EMOM 9:00
1) AMRAP 30sec – strict ring row
2) AMRAP 30sec – hrpu
3) 60sec FLR
Rest 3min, then B
B. 1 set every 5min, x 5
5 burpees AFAP
1 heavy sled push
20 squat hops on to 15# bumper plate
C. post WOD recovery
Day 2
WOD 220222
Warm-up – Coach’s Choice
A. EMOM 5:00… build as you go!
4 unbroken hang squat cleans
Rest 3min, then B
B. For time @ 80-90% effort… barbells @ 100% of A
2 hang squat cleans + 22cal – apparatus of choice
2 hang squat cleans + 22 kb swings… 32kg/24kg
2 hang squat cleans + 22 t2b
2 hang squat cleans + 22 wall balls
2 hang squat cleans + 22 alternating db hang clean & jerks… 50/35
2 hang squat cleans + 22 pull-ups
2 hang squat cleans + 22 db goblet lunges
2 hang squat cleans + 22 db power snatches
2 hang squat cleans + 22 bjsd… 24”/20”
2 hang squat cleans + 22 burpees
2 hang squat cleans + 22cal – apparatus of choice
C. post WOD recovery
Day 3
WOD 220223
Warm-up – Coach’s Choice
A. 20 unbroken back squats… add 2.5-10# from 220215
Rx’d recovery = 3:00 row @ 70-80% effort
@ 8:00 on timer, start B
On a running clock, complete B through D
B. 3 sets @ 90% effort… dumbbells nte 50/35
10 dual db deadlifts
30 double unders/50 singles
10 dual db shoulder to overhead
Rest 2min, then C
C. 3 sets @ 90% effort
10 renegade rows
6 alternating single arm devil’s press
10 step-ups… 24”/20”
Rest 2min, then D
D. 3 sets @ 90% effort
6 dual db thrusters
30 double unders/50 singles
6 t2b
E. post WOD recovery
Day 4
WOD 220224
Aerobic Repeats + ROMWOD
A. Complete workload @ 90% aerobic effort
8:00 work, 1:00 rest
6:00 work, 1:00 rest
4:00 work, 1:00 rest
2:00 work
B. ROMWOD
Day 5
WOD 220225
Warm-up – Coach’s Choice
Aerobic Flow Friday!
A. AMRAP 30:00 @ 80% effort
100cal – apparatus of choice
15 thrusters @ 75/55
3 bar-facing burpees
75cal
12 thrusters @ 95/65
6 bfb
50cal
9 thrusters @ 115/75
9 bfb
25cal
6 thrusters @ 135/95
12 bfb
B. post WOD recovery
Day 6
WOD 220226
WOD – Coach’s Choice
