011620WOD
A. Group warmup: Coach’s choice
B. Movement prep
C. In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 minutes of handstand pushups
3 minutes of assault bike for calories
3 minutes of sand bag full cleans
Rest 3 Minutes
>>Modifications will be given
011520 WOD
A. Warm-up: Coach’s choice
B. Strict press
Every 2:00 for 6 sets
1- 8 reps
2- 6 reps
3- 4 reps
4-6- 2 reps
Build to a heavy double
C. Helen Prep
In 4:00:
Run 400 meters
21 American Kbs (53/35)
Max strict pull-ups in remaining time
Complete three rounds, resting 2:00 between rounds
011420 WOD
A. Warm-up: Coach’s choice
B. Three sets of:
Supinated barbell bent-over row x 10-12 reps
Alternating Cossack Squats x 14-20 reps
Front Plank x 60 seconds
Rest 45 seconds
C. OTM 25:00
Min 1) 150-meter row
Min 2) 10 burpees
Min 3) 15 v-ups
Min 4) 14 reverse lunges with KBs at sides (53/35)
Min 5) Wild card (choose a movement for approx :25-0:45)
>>Modifications will be given
