WOD 220307
Warm-up – Coach’s Choice
A1. 5 strict press… rest to 1:30, then A2
A2. 4 push press… rest to 3:00, then A3
A3. 3 push jerks… rest to 4:30, then back to A1, x 3
Rest 3min after 3rd set, then B
B. AMRAP 4:00 @ 90% effort
5 t2b
10 kb swings… nte 16kg/12kg
15 double unders/25 singles
Rest 2min, then C
C. AMRAP 4:00 @ 90% effort
4 pull-ups
8 hrpu
12 squat hops on to 15# bumper plate
Rest 2min, then D
D. AMRAP 4:00 @ 90% effort… barbells nte 95/65
3 hang power cleans
6 push press
9 burpees over bar
E. post WOD recovery
Day 2
WOD 220308
Warm-up – Coach’s Choice
Athletes can start @ A1, A2 or A3… rotate accordingly
All pieces are @ 95-100% effort
A1-A3 = 1 Block…
Block 1 @ 0:00… Block 2 @ 8:00… Block 3 @ 16:00… Block 4 @ 24:00
A1. 8cal/6cal Assault Bike Sprint… rest to 2:00 on timer, then A2
A2. sled sprint + backwards sled drag… rest to 4:00 on timer, then A3
A3. 8cal/6cal ski erg sprint
B. post WOD recovery
Day 3
WOD 220309
Warm-up – Coach’s Choice
A1. 6-8 cgbp… rest to top of minute, then A2
A2. 6-8 heavy goblet lunges… rest to 3:00, then back to A1, x 4
Rest additional 3min after 4th set, then B
B. EMOM 10:00
Evens – 12 strict ring rows
Odds – 10 dual db strict press
no additional rest b/t B & C
C. AMRAP 5:00 @ whatever effort you have left today!
30 burpees
50 wall balls
D. post WOD recovery
Day 4
WOD 220310
Aerobic Repeats + ROMWOD
A. 8 x 20sec work/10sec rest @ 90% effort… rest 2min, x 4
B. ROMWOD
Day 5
WOD 220311
Warm-up – Coach’s Choice
A. Complete workload @ 90% effort… capped @ 10min
50 alternating db hang clean & jerks… nte 50/35
30 wall balls
15 power cleans… nte 135/95
10 burpee pull-ups
Rest 5min, then B
B. Complete workload @ 90% effort… no cap
10 devil’s press… nte 50/35
15 hang clean & jerks… nte 115/75
30 t2b
50cal – apparatus of choice
C. post WOD recovery
Day 6
WOD 220312
CFG Open WOD 22.3
