080820 WOD
A. Warm-up: Coach’s choice
B. 25:00 AMRAP in teams of two, switching after each exercise:
300-meter run
20 single arm DB SN (50/35)
20 strict sit-ups
20/15 pushups
20 box step-ups with single DB (50/35)
C. Cooldown
090720 WOD
A. Group warmup
B. Movement prep
C. Five rounds FT
5 front squats (155/115)
5/3 bar muscle-ups (sub 5/3 Strict pullups and dips)
30 double-unders
D. OTM for 10:00
Even minutes: 0:30 hollow hold or tuck
Odd minutes: 0:30 penguin taps
A. Group warmup
B. Three rounds:
1:00 x front plank
12-15 hamstring curls off med ball
8-12 bicep curls / side
Rest 2:00 between rounds
C. Five rounds:
1:00 ME ground to OH with plate
0:20 ME sprawls
0:40 rest
D. Tabata
Wild card – pick something to work on
