061121 WOD
A) Warmup
Coaches Choice
B) Strength:
Every 2 Minutes for 10 Minutes
Push Press x4
*Build over the 5 Sets*
C) Metcon
For Time:
In a 3:00 Window Perform:
20/15 Calorie Row
15 Toes to Bar (sub sit-ups or tucks)
Max Rep Thrusters @95/65 (sub DB thrusters or goblet squats)
Rest 1:00
*Repeat until you have completed 50 Thrusters, score is total time, 20 Minute Cap*
061021 WOD
A) Warmup
Coaches Choice
B) Metcon
Every 4 Minutes for 21 Minutes
Run 200m
6 Pull-Ups
12 Push-Ups
16 mountain climbers
C) Cash-Out
Tabata Tuck-Ups
060921 WOD
A) Warmup
Coaches Choice
B) Strength
Take 15 Minutes to build to a heavy
Snatch + Overhead Squat
C) Metcon
For Time:
80 Double-Unders
40 Sit-Ups
20 Handstand Push-Ups
10 Double DB Burpee Full Cleans @50/35
20 Handstand Push-Ups
40 Sit-Ups
80 Double-Unders
