022420 WOD
A. Group warmup: Coach’s choice
B. Back squat – month 1 / week 4 [ deload ]
40% x 5
50% x 5
60% x 5 (no max out set)
C. Against a 3-minute running clock, complete:
200-meter run
15 wall balls (20/14) to 10’ target
Med-ball sit-ups (20/14) x max reps
Rest 1 minute between sets, and complete a total of 4 sets.
D. Tabata 4:00
Glute-hip bridges
>>Modifications will be given
022220 WOD
A. Warm-up: Coach’s choice
B. Movement prep
C. Teams of two split evenly one person working, one resting
1,000 meter row (500 meters each)
80 sandbag step ups (60/40) 24/20 (40 each)
60 calorie bike (30 cal each)
50 sand bag cleans (60/40) 25 each
400 meter sand bag run (200 meters each) 60/40
>>Modifications will be given
022120 WOD
A. Warm-up: Coach’s choice
B. Deadlift (90% of your 1 RM)
Warm-up: Every 2:00
40% x 5
50% x 5
60% x 3
Working sets Every 2:30
75% x 5
85% x 3
95% x 1+
C. Four rounds for reps
1 Minute Calorie Bike
1 Minute SDHP with kettlebell (53/35)
1 Minute Lateral burpees over the kettlebell
1 Minute Rest
>>Modifications will be given
