103120 WOD
A. Warm-up: Coach’s choice
B. In teams of two alternating movements, 25:00 AMRAP:
200 meter run
10 DB step ups (50/35, 24/20) one DB
1:30 plank
40 DUs
20 strict sit-ups
C. Cash out:
Not for time, choose one
800 meter run
1000 meter row
60/50 calorie bike
103020 WOD
A. Group warmup
B. Every 2:00 for 5 sets
Clean pull x 3 reps at a weight close to your current clean
C. 3:00 AMRAP
3 chest to bar pull-ups (scale regular kipping/banded or ring rows)
6 burpees to bumper plate (45/35)
9 air squats
Three rounds, resting 1:00 between each; record rounds and reps.
Pick up where you left off
102920 WOD
A. Group warmup
B. Good mornings
3 x 10 – 15 reps
C. Complete 4 rounds of the following:
• 1 Minute Max Reps Sprawls (burpee with no pushup)
• 1 minute max reps alternating single arm DB SN
• 1 minute max reps row for calories
• 1 minute max reps alternating v-ups
• 2 Minutes Rest
