021921 WOD
A. Warm-up: Coach’s choice
B. Power clean
Take 15:00 to build to a challenging power clean
C. In 3:00:
200-meter run
5 power cleans (205/135)
15 lateral hops over bar
ME kipping HSPU in remaining time
Four rounds, resting 2:00 between rounds
021821 WOD
A. Warm-up: Coach’s choice
B. Three rounds of
10 bird dogs
12 single leg glute hip bridge (6/side)
14 banded hamstring curls
Rest 1:30 between rounds
C. Four rounds:
1:00 ME Row for calories
0:30 rest
1:00 ME ground to overhead with plate (45/25)
0:30 rest
1:00 ME Assault bike
2:00 rest
021721 WOD
A. Warm-up: Coach’s choice
B. Strict press
Three sets of
5 strict press superset with 10 single arm rows
C. For time
10-20-30-40-50
Double-unders
Sit-ups
1-2-3-4-5 ring muscle ups
15:00 Time cap
