012720 WOD
A. Warm-up: Coach’s choice
B. Movement prep
C. “Helen” (2 heats)
Three rounds for time:
Run 400 meters (Run starts and ends at line)
21 American kettlebell swings (53/35) Sub Russian Kettle bell swings if mobility prevents good positions
12 pull-ups (any style) Sub banded or ring-rows
(Reps must be judged and counted for PR board)
D. Cash-out:
Tabata
Front plank
Flutter kicks
012520WOD
A. Warm-up: Coach’s choice
B. Movement prep
C. In Teams of Two Perform:
25 Minute AMRAP (split reps evenly)
20 calorie bike
20 Box Jump Overs @24/20”
20 dB thrusters (50/35)
20 toes to bar
200 meter farmers carry with DB (100 meter each)
*One partner working at a time, split reps evenly 10/10 and 100 meter each on carry)
Cash-Out:
800m Partner Sandbag Run @60/40
>>Modifications will be given
012420 WOD
A. Warm-up: Coach’s choice
B. Take 12 Minutes to build to a moderate
Push Press x1
C. For Time:
10/7 Ring Muscle-Ups (10/7 strict pull-ups + 10/7 dips)
15 Alt. DB Snatch @50/35
20 Single Arm DB Push Press @50/35
40 Wall Balls @20/14
20 Single Arm DB Push Press @50/35
15 Alt. DB Snatch @50/35
10/7 Ring Muscle-Ups (10/7 strict pull-ups + 10/7 dips)
*15 Minute Cap, DB Push Press 10 Per Side broken up in any manner.*
>>Modifications will be given
