070220 WOD
A. Warm-up: Coach’s choice
B. Three rounds
10-12 hamstring curls off med ball
12-16 Cross body mountain climbers
C. EMOM 25:00
1. 15 wall balls or air squats
2. 100-meter run or 150-meter row
3. 30 double-unders or jumping jacks
4. 15 v-sit slides or penguins
5. Wild card
A. Warm-up: Coaches choice
B. Every 2:00 for 5 sets
Half kneeling single arm DB press 5/ side
C. For time:
21-15-9
DB snatch
Lateral burpee over the dumbbell
D. Tabata
Flutter kicks
Front plank
A. Group warmup
B. Back squat
Take 5 minutes to find a medium / medium heavy weight for 5 reps, then
Every 2:00 for 4 sets
5 reps at the same medium / medium heavy weight
C. 15:00 AMRAP with teams of two, partners alternate to complete full rounds each of the following:
5 full cleans AHAP
10 sprawls
5 toes to bar
100-meter run
