111820 WOD
A. Warm-up: Coach’s choice
B. Strict press
Three sets of
5 strict press superset with 10 single arm rows
C. Reverse Annie Muscle up
10-20-30-40-50
Double-unders
Sit-ups
1-2-3-4-5 Ring muscle ups (sub strict pull-ups and dips)
12:00 Time cap
>>On-ramp
10-15-20-25-30
Double-unders
Sit-ups
1-2-3-4-5 Ring muscle ups (sub strict pull-ups and dips)
111720 WOD
A. Warm-up: Coach’s choice
B. Every 2:00 for 6 sets
Three position snatch
High hang/ take off/ floor
C. 15:00 AMRAP in teams of two, alternating movements
1- 8 single arm devils press (50/35)
2- 15/12 calorie row
3- 7/5 strict pull-ups
4- 12/10 push-ups
5- 10 dumbbell step ups (50/35) 24/20
111620 WOD
A. Group warmup
B. Back squat
Take 15:00 to build to a challenging set of five
Rest 2:00 between sets
C. 7 rounds for time:
7 Russian KBs (53/35)
7 burpees
7 toes to bar
>>On-ramp
5 rounds for time:
7 Russian KBS
7 Sprawls
7 tucks or sit-ups
