120220 WOD
A. Group warmup
B. Weighted pull-up
In 10 minutes, build to a 1RM weighted pull-up.
Take 50% of that weight and then perform 3 sets of 3-5 reps every 90s.
If you don’t have a strict pull-up, do 3 x 5-10 ring rows or 10 x 1 negatives / eccentric
C. In teams of two, partners alternate with only one working at a time to complete three rounds each of the following:
400-meter run
21 American kettlebell swings (53/35)
12 pull-ups
120120 WOD
A. Group warmup
B. Every 2:30 for 5 sets
Three-position full clean + jerk
C. 3:00 AMRAP
5 hang power cleans (95/65)
10 front rack lunges (95/65)
15 shoulder to overhead (95/65)
20 strict sit-ups
Three rounds, resting 3:00 between each. Pick up where you left off in the previous AMRAP.
113020 WOD
A. Group warmup
B. Front squat
Every 2:00 for 5 sets
1 1/4 front squat + 2 front squats @ 65-75% of 1RM
C. For time:
20 wall balls (20/14) to 10/9’ target
18 toes-to-bar *
16 wall balls
14 toes-to-bar
12 wall balls
10 toes-to-bar
8 wall balls
6 toes-to-bar
4 wall balls
2 toes-to-bar
* 30 double-unders after each set of toes-to-bar
