020521 WOD
A. In 8 minutes, build to a moderate-moderately heavy clean grip deadlift. Then, using the same weight across all sets, every 90 seconds for 6 minutes (4 sets)
Clean grip deadlift x 5
B. Complete four rounds of the following:
In 2:00
10 deadlifts (205/155)
40 doubles (80 singles)
ME wallballs (20/14, 10’/9′)
Rest 2:00 between rounds
020421 WOD
A. 3 rounds (superset movements)
45-60 seconds Chinese plank (face up)
60 seconds banded March with med ball
Rest 1:30 between rounds
B. 3 rounds for max reps. 1 minute at each station with 1 minute of rest between each round.
020321 WOD
A. Every 90 seconds for 9 minutes (6 sets), perform strict press x5 reps. Build to a challenging set of 5 reps.
B. For time:
7 rounds
100m run
6 single arm DB snatch (50/35) (3/side)
2/1 ring muscle ups (sub 2/1 strict pull-ups and dips)
1:00 rest between rounds
18:00 time cap
