032721 WOD
A. Warm up: Coach’s choice
B. Four sets for max reps of:
2 minutes of burpees or sprawls
Rest 30 seconds
1 minute lunges while holding one DB (50/35)
1 minute of push balls
Rest 30 seconds
2 minutes of your movement of choice
Rest 3 minutes
032621 WOD
A. Warm-up: Coach’s choice
B. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 20 Toes to Bar
Station 2 – 50-meter farmers carry
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112
C. On the 3:00 x five rounds:
200 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)
Record fastest and slowest round
033521 WOD
A. Group warmup
B. Every 5:00 for 20:00
250 meter row
10 burpees over the erg
15 Russian KBs
C. Tabata 4:00
Hollow hold or core work of choice
