010920 WOD
A. Warm-up: Coach’s choice
B. Three rounds of:
10 banded oblique twist
10 weighted glute hip bridge
10 bird dogs 5/side
Rest 1:00
In 4:00
500 meter row
15/10 cal bike
Max reps medball sit-ups in remaining time
Complete four rounds resting 1:00 between rounds. Score is total sit-ups
>>Modifications will be given
010820 WOD
A. Warm-up: Coach’s choice
B. Bench press
Take 15:00 to build to a challenging 5 reps
Rest 1:30 between sets
C. 20:00 AMRAP In teams it two:
Alternating movements
12 DB step ups (50/35) 24/20”
100 meter sandbag carry (60/40)
12 alternating DB snatch (50/35)
12 V-ups
40 doubleunders / 60 singles
>>Modifications will be given
010720 WOD
A. Warm-up: Coach’s choice
B. B. Every 1:30 for 6 sets
1 x push press
1 x split jerk
C. Four rounds for time:
“Helen Prep”
200 meter run
12 American KBS 70/53
10/8 C2B
15 minute time cap
>>Modifications will be given
