080120 WOD
A. Warm up: Coach’s choice
B. Take 15:00 to build to a challenging set of 3 in the deadlift
C. 20:00 AMRAP teams of two, switching after each movement:
10 deadlifts (185/135)
10 burpees over the bar
15 strict sit ups
10-calorie row
200-meter run
073120 WOD
A. Warm-up: Coach’s choice
B. Press Complex
Take 10:00 to build to a heavy
2 Push Presses + 2 push jerks
C. For time:
15-12-9
Push Press (115/85)
Box Jump overs (24/20)
Rest 2:00
9-12-15
Push Jerks (115/85)
Box Jump Overs (24″/20″)
073020 WOD
A. Warm-up: Coach’s choice
B. Five rounds:
0:30 row for calories
0:30 rest
0:30 DB thruster (one DB, hand on each side, 50/35)
0:30 rest
0:30 DUs
0:30 rest
0:30 Russian KBs (53/35)
0:30 rest
0:30 sit-ups
0:30 rest
C. Take 10-15 minutes to work on strict pull-ups by choosing one of the following
1. 3 x 10-15 ring rows
2. 5 x 1 negative + 5 x 5 strict pull-ups w band
3. 5 x 5 strict pull-ups
4. 5 x ME strict pull-ups
5. Take time to build to challenging single weighted
