033121 WOD
A. Warm-up
B. Bench press
Build to a challenging 3 reps
Then 3 x 5 at 80% of that
C. 3:00 AMRAP
2 wall walks
5 strict pull-ups
10 front rack lunges (95/65)
Rest 2:00
C. 3:00 AMRAP
2 wall walks
5 strict pull-ups
10 front rack lunges (115/75)
C. 3:00 AMRAP
2 wall walks
5 strict pull-ups
10 front rack lunges (135/95)
Pick up each round where you leave off; record rounds and reps
033021 WOD
A. Warm-up
B. Power snatch complex
Three-position snatch – floor; then above knee; then high hang
Stay connected to the bar among all three lifts; build to a challenging complex in 15 minutes
C. For time in teams of two, alternating full rounds to complete four each of the following:
10 hang power snatches (95/65)
8 burpees over the bar
200-meter run
03292021 WOD
A. Warm-up: Coach’s choice
B. Box squats
Every 2:00, building to a challenging triple
Set 1) 5 reps
Set 2) 4 reps
Set 3) 3 reps
Set 4) 3 reps
Set 5) 3 reps
C. 20:00 OTM
Min 1: 150-meter row or 7/5 cal on bike or 100-meter run
Min 2: 35 double-unders
Min 3: 15 wall balls
Min 4: 12/10 kipping pull-ups or 8/6 strict pull-ups
