Day 1
WOD 220314
Warm-up – Coach’s Choice
A1. 5 front squats… rest to top of the minute, then A2
A2. 5 dual dumbbell shoulder to overhead… rest to 3:00, then back to A1, x 4
Rest 3min after 4th set, then B
B. 1 set @ 90% effort… 15min cap
50 bjsd/step-ups… 24”/20”
30 alternating db hang clean & jerks… 50/35
100 double unders/singles
30 power cleans… 95/65
50 wall balls
100 double unders/singles
C. post WOD recovery
Day 2
WOD 220315
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build bar accordingly
3 clean & jerks + 15cal – apparatus of choice
Rest additional 3min after 5th set, then B
B. AMRAP 5:00 @ 90% effort
15 deadlifts… 135/95
15 hrpu
Rest 2min, then C
C. AMRAP 5:00 @ 90% effort
12 pull-ups
9 front squats… 135/95
D. post WOD recovery
Day 3
WOD 220316
Warm-up – Coach’s Choice
A1. 5 strict press… rest to 1:30, then A2
A2. 3 push press… rest to 3:00, then A3
A3. 1 push jerks… rest to 4:30, then back to A1, x 3
Rest 3min after 3rd set, then B
B. 1 set every 4min, x 5
5 burpees AFAP
8cal/6cal Assault bike sprint
7 hang power cleans… 95/65
9 bjsd @ 20”
C. post WOD recovery
Day 4
WOD 220317
Aerobic Repeats + ROMWOD
A. AMRAP 20:00 @ 90% aerobic effort
17cal, rest 1min
B. ROMWOD
Day 5
WOD 220318
Warm-up – Coach’s Choice
A. AMRAP 10:00 @ 90% effort
Barbell ground to overhead… 95/65
*execute 6 wall balls EMOM, starting @ 0:00
Rest 5min, then B
B. AMRAP 10:00 @ 90% effort
Db power snatch… 50/35
*execute 5 burpees EMOM, starting @ 0:00
B. post WOD recovery
Day 6
WOD 220319
WOD – Coach’s Choice
