090121 WOD
A) Warmup
Coaches Choice
B) Strength
Take 15 Minutes to build to 90% of your
Front Squat
Followed By…
Every 1:30 for 6:00 (5 Sets)
Front Squat x1 @90%
C) Metcon
3 Rounds for Max Reps:
2:00 AMRAP
15 Burpees
Max Effort Wall Balls @20/14
2:00 Rest
083121 WOD
A) Warmup
Coaches Choice
B) Every 2:00 for 12:00
Hi Hang Snatch x3
*Build to a moderate triple*
C) Metcon
4 Rounds For Time:
10 Hang DB Snatch @50/35 (5 Per Side)
20 Hand Release Push-Ups
30 Sit-Ups
40 Double-Unders
083021 WOD
A) Warmup
Coaches Choice
B) Movement Prep
Take 5-7 Minutes to build to your working weight Squat clean Thruster
Followed By Muscle-Up Overview / Prep
Perform Three Sets on Rings or Bar
5 Kip Swings
3 Pull-Ups
3 Dips
C) Metcon
20 Minute AMRAP
400m Run
6/4 Ring Muscle-Ups (sub 6/4 strict pull-ups + 6/4 dips)
400m Run
6 Squat Clean Thrusters @135/95
