080520 WOD
A. Group warmup
B. Take 15 minutes to find a strict press max for the day
C. 20-minute AMRAP
In teams of two, with one partner working at a time, partition reps any way to complete the following:
20 strict pull-ups
30 push-ups
40 single-arm DB OH lunges (50/35)
50 reverse burpees
60 shoulder taps
080420 WOD
A. Group warmup
B. Power snatch
Every 2:00 for 6 sets:
3-3-2-1-1-1
Building to a challenging single
C. 9:00 AMRAP *
3 devils presses (50/35)
3 box jumps (24/20)
6 devils presses
6 box jumps
9 devils presses
9 box jumps
*Run 50 meters after each round
And so on, increasing by three reps every time.
080320 WOD
A. Group warmup
B. Back squat
Every 2:00 for 5 sets, build to a challenging triple
5-5-3-3-3
C. For time:
30 thrusters (45/35)
10 toes to bar
20 thrusters
10 toes to bar
10 thrusters
10 toes to bar
Buy out: 35 burpees
(Metcon courtesy of CF Freemont)
