022020 WOD
A. Warm-up: Coach’s choice
B. Toes-to-bar practice
Take 12:00 to practice or fine tune your toes-to-bar and or double-unders
C. Three rounds for time:
200 meter run
40 double-unders
30 toes to rings
20 strict press with empty bar (45/35)
10 strict pull-ups
Time cap: 22:00
021920 WOD
A. Warm-up: Coach’s choice
B. Strict press
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. AMRAP 15:00
15 Hand release push-ups
15 strict sit-ups
15 Box Jumps (24″/20″)
15 Single Arm Dumbbell Push Presses (50/35)
15/12 Calorie Row
>>Modifications will be given
021820 WOD
A. Warm-up: Coach’s choice
B. Every 2:00 for 6 sets
1 x muscle snatch 1 x snatch high pull
1 x power snatch
1 x overhead squat
C. On the 5:00 x 4 Rounds:
7 Power Snatches (95/65))
15/12 Calorie row
7 Overhead Squats (95/65))
100 meter sandbag carry (60/40)
>>Modifications will be given
