070821 WOD
A) Warmup
Coaches Choice
B) Metcon
3 Rounds For Total Reps:
1:00 Calorie Row
1:00 Plank DB Slides @35/20
1:00 KB SDLHP @53/35
1:00 V-Ups
1:00 Calorie Bike
1:00 Rest
C) Cooldown
10 Cobras
1:00 Pigeon Stretch (Right)
1:00 Pigeon Stretch (Left)
10 Cobras
070721 WOD
A) Warmup
Coaches Choice
B) Strength
Every 2 Minutes for 12 Minutes
Front Squat x3
*Building to a heavy triple*
C) Metcon
6 Rounds For Time:
2 Ring Muscle-Ups (sub 2 strict pullups + 2 dips)
4 Deadlifts @225/155
8 Toes to Bar
12 Wall Balls @20/14 (10’/9′)
15 minute time cap
070621WOD
A) Warmup
Coaches Choice
B) Strength
Take 20 Minutes to build to a heavy
Split Jerk x1
*Newer athletes are encouraged to work on technique, perform 2-4 jerks every 2 minutes*
C) Metcon
3 Sets For Max Reps Of:
2:00 AMRAP
20/15 Calorie Row
Max Effort Burpees Over the Erg
2:00 Rest
