041919 WOD
A. Group warmup
Run 200 meters
15 SDHP with KB (50/35)
15 sit-ups
>>On-ramp
Every 3:00 for 15:00
Run 100-200
15 kettlebell deadlifts
10 leg-raises
C. Back squat
Take 15-20 minutes to build to a challenging set of three; record
>>Modifications will be given
041819 WOD
A. Group warmup
B. Every 1:30 for three sets
Min 1) Glute hip bridges x 10-15
Min 2) Good mornings x 10-12
Min 3) Single-arm DB press x 8-10 / side
C. Three sets for max reps of:
60 seconds of assault bike for calories
60 seconds of Rest
60 seconds of burpees
60 seconds of Rest
60 seconds of single DB box step ups (50/35) (24/20)
60 seconds of Rest
60 seconds of weighted front plank (45/25)
60 seconds of Rest
041719 WOD
A. Group warmup: Coach’s choice
B. One mile run or 2K meter row
C1. Movement prep
Build to a challenging full snatch
C. “Amanda”
For time:
9-7-5
Full snatch (135/95)
Ring muscle ups
>>On-ramp
For time:
9-7-5
Hang power snatch
Pull-ups or ring-rows
Dips
>>Modifications will be given