091821 WOD
A. Warm-up: Coach’s choice
B. Half kneeling strict DB press
3 x 10
Superset with
3 x 10 single arm DB rows
Rest 1:30
C. Every 3:00 for 15:00
30 DUs (sub 60 singles)
20 lunges w/ plate overhead (45/25)
10/8 ring dips
081721 WOD
A. Warm-up: Coach’s choice
B. Take 15:00 to build to a challenging full snatch
C. In 3:00
20 alternating DB snatch (50/35) 5 / side
10 burpees over Dumbbell
Max calorie row in remaining time
Three rounds, resting 3:00 between rounds
May have to do two heats if there is not enough rowers. One heat works for three minutes while the other heat is resting.
081621 WOD
A. Warm-up: Coach’s choice
B. Take 15 minutes to:
Build to a challenging 5 in the box squat
C. For time:
10 back squats (135/95) (taken from the ground)
20 toes to bar
10 back squats
200-meter run
Rest 2:00
10 thrusters (135/95)
20 pull-ups
10 thrusters
200-meter run
