030321 WOD
A. Warm-up: Coach’s choice
B. OHS x 4 take from ground or rack
Every 2 minutes for 12 minutes (6 sets)
C. 3 rounds
In 3 minutes
60 double unders
20 toes to bar
ME OHS (95/65)
Rest 2 minutes
Rep scheme stays the same, weight goes up. For the 2nd round: OHS 115/85. For the 3rd round: OHS 135/95
Score is total # OHS
030221 WOD
A. Warm-up: Coach’s choice
B. Power clean x2 + split jerk
Every 2 minutes for 12 minutes (6 sets)
C. For time:
5 rounds
100m run
5 hang power cleans (155/105)
100m run
5 shoulder to overhead (155/105)
030121 WOD
A. Warm-up: Coach’s choice
B. EMOM x10 minutes at 50-55% of 1RM front squat
Odd minutes: 8 back squats
Even minutes: 4 front squats
C. For time:
6 rounds
9 burpees over DB
6 DB snatches (50/35)
3/2 bar muscle ups (sub 3/2 strict pullups + 3/2 dips)
1:00 rest between rounds
