020921 WOD
A) Warmup
Coaches Choice
B) Handstand Push-Up Overview & Movement Prep
C) Metcon
For Time:
2 Rounds of:
800m Run
15/10 HSPU
2 Rounds of:
400m Run
12/8 Strict HSPU
2 Rounds of:
200m Run
9/6 Deficit HSPU (45 plate/25 plate) (men strict/women can kip)
*30 Minute Cap*
D) Cooldown
1:30 shoulder smash with ball
020821 WOD
A) Warmup
Coaches Choice
B) Strength
Every 2 Minutes for 12 Minutes
Hang Power Clean + Hang Squat CleanÂ
Build to a heavy
C) Metcon
5 Rounds For Time
5 Hang Power Cleans @95/65
10 Toes to Bar
5 Hang Squat Cleans @95/65
10 Lateral Burpees Over the Bar
*15 Minute Cap*
020621 WOD
A. Group warmup
B. Every 3:00 for 15:00 NFT
Run 200 meters
15 Russian kettlebell swings (53/35)
20 strict sit-ups
Rest 10 minutes, then:
C. For time:
21-15-9
Weighted step-ups to 24/20″ box (one DB 50/35)
Burpees
