121919 WOD
A. Warm-up: Coach’s choice
B. 3 Sets of:
10 Glute hip Bridges (use dumbbell)
10 bird dogs (10/side)
1:00 weighted front plank
Rest 2:00
C. In teams of two, 25:00 AMRAP
5 pull-ups
20 double-unders (40 single unders)
10 medball sit-ups (20/14)
50 meter run with medball
Switching after each round
>>Modifications will be given
121819 WOD
A. Warm-up: Coach’s choice
B. Bench press
10 minutes to build to a heavy three
Then 2×5 at 75% of the heavy three
C. For time:30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24″/20″)
… Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Lateral burpees over the dumbbell
>>Modifications will be given
121719 WOD
A. Warm-up: Coach’s choice
B. Take 12 minutes to warm up power clean and jerk.
C. AMRAP 5:
600 Meter Run (Sub 700 meter row or 35/30 bike)
1 Round of Chest to Bar Cindy
AMRAP Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run (sub 500 row or 25/20 cal bike)
2 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run (sub 250 row or 15/10 cal bike)
3 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (185/135)
METCON BY COMPTRAIN
>>Modifications will be given
