051921 WOD
A. Warm-up: Coach’s choice
B. Snatch deadlift
Every 1:30 for 6 sets
Snatch deadlifts x 3
Building with good form. (Straps may be used)
C. Five rounds for time:
30 double unders
9 burpees
3 pull-ups (sub ring rows or banded pull-ups)
3 toes to bar (Sub tucks or sit-ups)
3 bar muscle ups (sub 3 ring rows or pullups + dips)
15:00 Time cap
051821 WOD
A. Warm-up: Coach’s choice
B. 12:00 EMOM
1- Half kneeling DB press (8 x side)
2- Single arm DB row (8 x side)
3- REST
C. 18:00 AMRAP In teams of two, alternating full rounds:
8 DB hang power clean (two DB’s 50/35)
10 DB shoulder to overhead (two DB’s 50/35)
12/10 calorie row
051721 WOD
A. Warm-up: Coach’s choice
B. Box squat
In 8 minutes build to a challenging 3 reps
Take 80% of above 3 and do 5 reps every 2:00 for 3 sets
C. In 3:30
Run 200 meters
10 hand release push-ups
8/5 strict pull-ups
Max effort wall balls in remaining time (20/14, 10/9’)
Complete three rounds resting 1:30 in between rounds
Score is total wall balls
