021621 WOD
A. Warm-up: Coach’s choice
B. Every 2:00 for 6 sets
Three position snatch
High hang/ take off/ floor
C. 15:00 AMRAP in teams of two, alternating movements
1- 10 single arm devils press (50/35)
2- 15/12 calorie row
3- 10 toes to bar
4- 200 meter run
5- 12 dumbbell step ups (50/35) 24/20
021521 WOD
A. Warm-up: Coach’s choice
B. Back squat
3 reps every 2:00 for 6 set
Build to a challenging 3 reps
C. Four rounds for time:
20 wall balls (20/14,10’/9’)
15 box jumps (24/20)
10 burpees
021321 WOD
A) Warmup
Coaches Choice
B) Strength
Every 90 Seconds for 9 Minutes (6 Sets)
Push Press x1
*Build to a challenging single*
C) Metcon:
10 Minute AMRAP
15 Shoulder to Overhead @115/75
15 Pull-Ups
15 Front Squats @115/75
