Day 1
WOD 220228
Warm-up – Coach’s Choice
A1. 3 unbroken power cleans… rest 30sec, then A2
A2. 5 pull-ups + 10 push-ups + 15 air squats… rest to 3:00 on timer, then back to A1, x 5… build A1 as you go
Rest 3min after 5th set, then B
B. 3:00 @ 90% effort
15 barbell thrusters… nte 95/65
15 t2b
Max burpees to target until time expires
Rest 1min, then C
C. 3:00 @ 90% effort
15 barbell thrusters… nte 95/65
15 bjsd… nte 24”20”
Max burpees to target until time expires
Rest 1min, then D
D. 3:00 @ 90% effort
15 barbell thrusters… nte 95/65
15 pull-ups
Max burpees to target until time expires
E. post WOD recovery
Day 2
WOD 220301
Warm-up – Coach’s Choice
A. EMOM 8:00
Evens – 10 dual dumbbell step-ups (2 risers or 4 bumpers)
Odds – 50 double unders / 100 singles
B. EMOM 8:00
Evens – 10 dual dumbbell deadlifts
Odds – 10cal – row/bike/ski/run
C. EMOM 8:00
Evens – 10 dual dumbbell hang clean & jerks
Odds – 50 double unders / 100 singles
D. EMOM 8:00
Evens – 5 wall climbs (sub is Coach’s Choice)
Odds – 10cal – row/bike/ski/run
E. post WOD recovery
Day 3
WOD 220302
Warm-up – Coach’s Choice
A1. 5 strict press… rest to 1:30, then A2
A2. 5 push press… rest to 3:00, then A3
A3. 5 push jerks… rest to 4:30, then back to A1, x 3
Rest 3min after 3rd set, then B
B. AMRAP 15:00 @ 80-90% effort
15 wall balls
12 db power snatches… nte 50/35
9 bjsd… nte 30”/24”
C. post WOD recovery
Day 4
WOD 220303
Aerobic Repeats + ROMWOD
A. 5 x 3:00 @ 90% effort… rest 2min b/t sets
B. ROMWOD
Day 5
WOD 220304
Warm-up – Coach’s Choice
A. Complete workload @ 80% effort
100 lunges
30 clean & jerks… nte 135/95
100 double unders/singles
30 pull-ups
100cal – apparatus of choice
30 burpees
100 air squats
B. post WOD recovery
Day 6
WOD 220305
CFG Open WOD 22.2