121319 WOD
A. Warm-up: Coach’s choice
B. Deadlift
Take 7 Minutes to build to your second barbell for the Metcon
C. For Times (record each of the three)
0:00-8:00 Perform:
400m Run
21 Deadlifts @185/125
21 Handstand Push-Ups
Rest until 8:00
8:00-16:00 Perform:
800m Run
15 Deadlifts @225/155
15 Handstand Push-Ups
Rest until 16:00
16:00-24:00 Perform:
1200m Run
9 Deadlifts @275/185
9 Handstand Push-Ups
>>Modifications will be given
121219 WOD
A. Warm-up: Coach’s choice
B. In Teams of 2 Perform:
30 Minute AMRAP
1 – 12/9 Calorie Bike
2 – 12 Box Jump Overs @24/20
3 – 21 ground 2 OH w plate (45/25)
4 – 21 medball sit-ups (20/14)
5 – 12 pull-ups
*One partner working at a time, alternate after each movement*
Cooldown:
Quad Smash with Roller x1:00 Per Side
Shoulder Smash with Ball x1:00 Per Side
>>Modifications will be given
121119 WOD
A. Warm-up: Coach’s choice
B. Every 1:30 for 9:00 (7 Sets)
Thruster x1
*Build to a challenging single*
C. 4 Minute AMRAP
10 Thrusters @95/65
40 Double-Unders
Rest 4 Minutes
4 Minute AMRAP
5 Thrusters @95/65
20 Double-Unders
Cooldown:
Standing Calf Stretch x0:45 Per Side
Couch Stretch x0:45 Per Side
>>Modifications will be given
