122120 WOD
A. Warm-up: Coach’s choice
B. Take 5:00 to warm up to 75% of back squat
Every 2 minutes x8 minutes (4 sets)
Back squat x 4 @75% of 1RM
Four sets are at the same weight
C. Two rounds for time
500 meter row
25 barbell thrusters (45/35)
15 pull-ups
Rest 2:00 between rounds
Time is total with rest included
121920WOD
A. Group warmup
B. Movement prep
C. In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 minutes of wall balls
3 minutes of single-arm alternating DB snatches (50/35)
3 minutes of burpees over the DB
Rest 3 Minutes
121820 WOD
A. Group warmup
B. Romanian deadlift
3 x 10-15
C. For Time:
500 – 400 – 300 – 200 – 100
Meter row (if not enough rowers sub same distance run)
50 – 40 – 30 – 20 – 10
Sit-ups
5-4-3-2-1
Bar muscle-ups (sub strict pull-ups and dips)
