052221 WOD
A. Group warmup
B. Movement prep
C. In 4:00
Run 200 meters
35 DU
20 single arm alternating DB snatches(50/35)
ME toes to bar
Rest 2:00
In 4:00
Run 200 meters
35 DU
20 single arm alternating DB snatches
ME box step ups (50/35) one DB
Rest 2:00
In 4:00
Run 200 meters
35 DU
20 single arm alternating DB snatches
ME strict sit-ups
052121 WOD
A. Warm-up: Coach’s choice
B. Movement prep
C. For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.
WORKOUT VARIATIONS
RX’D
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
SCALED
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
052021 WOD
A. Warm-up: Coach’s choice
B. Three rounds of
10 bird dogs
12 single leg glute hip bridge (6/side)
14 banded hamstring curls
Rest 1:30 between rounds
C. EMOM 20:00
1. 100-meter run
2. 14 reverse lunges
3. 4/3 wall walks
4. Wildcard (choose a movement 0:30-0:45)
