022721 WOD
A. Group warmup
B. Bench press (sub out strength if logistically challenging)
Take 15 minutes to build to a challenging triple
C. Against a 3-minute running clock, complete:
200-meter run
15 wall balls (20/14, 10’/9′)
Med-ball sit-ups (20/14) x max reps
Rest 1 minute between sets, and complete a total of 5 sets.
02262021
A. Group warmup
B. Deadlift
Every 2:00 for 5 sets
Deficit deadlifts off a plate x 5-7 reps (stay lighter than normal)
C. EMOM 20:00
Min 1: 100-meter run
Min 2: 40 double-unders (80 singles)
Min 3: 20 Russian KBs (53/35)
Min 4: 5/3 ring muscle-ups (5/3 strict pull-ups + 5/3 dips)
Min 5: wild card (choose a movement for 0:30-0:45)
022421 WOD
A. Group warmup
B. Tempo Push press
Every 2:00 for 5 sets
5 reps at 41×1
C. In 12:00:
70/50-calorie rower, then:
3 HSPU, 3 DB hang full cleans (two DB, 50/35)
6 HSPU, 6 DB hang full cleans
9, 9 . . and so on, adding three reps each round.
