Saturday, August 21, 2021
082121 WOD
A. Warm-up: Coach’s choice
B. In teams of two, alternating rounds
10:00 AMRAP
5 pull-ups
10 wall balls
15 sit-ups
5 min rest
10:00 AMRAP
5 power cleans (115/75)
10 push-ups
15-calorie row
082121 WOD
A. Warm-up: Coach’s choice
B. In teams of two, alternating rounds
10:00 AMRAP
5 pull-ups
10 wall balls
15 sit-ups
5 min rest
10:00 AMRAP
5 power cleans (115/75)
10 push-ups
15-calorie row
082021 WOD
A. Group warmup
B. Every 2:00 for 12:00
Deadlift x 3 reps
Build to a challenging 3
C. 15:00 AMRAP in teams of two, alternate to complete full rounds each of the following:
5 deadlifts (185/155)
7 HSPU
50-meter sprint
081921 WOD
A) Warmup
Coaches Choice
B) Accessory
3 Sets Of:
1:00 single leg glute hip bridges (:30/ side)
0:45 Right Side Plank
0:45 Left Side Plank
1:30 Rest
C) Metcon
Every 5 Minutes for 20 Minutes
Row 500/400 (sub bike 30/24 cal or 400 meter run)
30 Air Squats
20 Sit-Ups
10 Hand Release Push-Ups