112520 WOD
A. Group warmup
B. Deadlift
3 x 5 at a medium heavy weight (stay at same weight)
C. For time:
21-15-9
Deadlift (275/185)
Ring dips
D. OTM for 8:00
Even minutes: 0:30 hollow hold or tuck
Odd minutes: 0:30 penguin taps or oblique side bends
112420 WOD
A. Group warmup
B. Snatch movement prep
Take 10-12 minutes to review full snatch and build to a solid double
C. 10:00 AMRAP with teams of two, only one person works at a time to complete full rounds:
12 calories on rower
6 push presses (125/85)
5:00 rest
10:00 AMRAP with teams of two:
6 full snatches (125/85)
12 burpees over the bar
112320 WOD
A. Warm-up: Coach’s choice
B. Front squat every 2:00 for 5 sets
1 tempo @ 32×1 + 1 regular tempo
C. 30 thrusters (75/55)
30 sit-ups
30/25 cal row (RX+ bike) (sub 400 meter run)
20 thrusters
20 sit-ups
20/15 cal row (sub 200 meter run)
10 thrusters
10 sit-ups
10/8 calorie row (sub 100 meter run)
>> On-ramp
Sub air squats for thrusters
