012320WOD
A. Warm-up: Coach’s choice
B 3 Sets Of:
1:30 Banded March w/sandbag hold
0:45 Right Side Plank
0:45 Left Side Plank
1:30 Rest
C. 2 Rounds For Max Reps:
1:00 Assault Bike
1:00 Rest
1:00 Strict Sit-Ups
1:00 Rest
1:00 Sandbag Squats @60/40
1:00 Rest
1:00 Double-Unders
1:00 Rest
1:00 Hand Release Push-Ups
1:00 Rest
>>Modifications will be given
A. Warm-up: Coach’s choice
B. Take 20 Minutes to build to a 1RM
Overhead Squat
C. 10 Minute AMRAP
1 Mile Run (sub 100/80 cal bike or 2,000/1,700 meter row)
With Remaining Time
AMRAP Overhead Squats @95/65 (sub front squats or goblet squats)
*Score is mile time + total OHS. If Mile time is over 9 Minutes scale to 1200m Run*
>>Modifications will be given
012120WOD
A. Warm-up: Coach’s choice
B. Every 2 Minutes for 12 Minutes (6 Sets)
Hang Power Clean x4
*Build across the 6 sets*
C. In Teams of Two Perform:
16 Minute AMRAP
8 Lateral Burpees Over The Bar
4 Hang Power Cleans @175/115
100m Sandbag Run @60/40
*Alternate after each completed Round*
