071621 WOD
A. Warm-up: Coach’s choice
B. Bench press
Take 12:00 to build to a challenging set of 5 on the bench
C. For time (choose your own adventure)
You May break up reps in any way
250 double unders
100 wall balls (20/14) 10’/9’
50 toes to bar
071521 WOD
A. Warm-up coaches choice
B. In teams of three, 20:00 AMRAP
Partner one- Run 200 meters
Partner two- Bike for calories
Partner three- Resting
Score is total calories biked
C. 1:00 front plank + 1:00 side plank + 1:00 other side plank
Rest 2:00
Tabata wildcard abs. Choose your own an movements
071421 WOD
A. Warm-up: Coach’s choice
B. Deadlift Every 2:00 for 4 sets of
5 @ 65/70% of 1 RM deadlift
C. 16:00 EMOM
Minute 1 – 100 meter run
Minute 2 – 10 reverse burpees
Minute 3 – Max alternating DB snatch (50/35)
Minute 4 – Rest
Score is total reps on the snatch. Add all 4 rounds of reps
