101720 WOD
A. Warm-up: Coach’s choice
B. Movement prep
C. In teams of two, complete 8 rounds for time (4 each), with one partner working at a time to complete a full round:
200 meter run
6 power clean (155/105)
30 lateral hops
6 front squats (155/105)
101620 WOD
A. Group warmup
B. Every 2:00 for 5 sets
5 deadlifts at medium heavy
C. In 8:00
4 lunges with barbell in front rack (115/75)
4 burpees over the bar
4 v-ups
8, 8, 8
12, 12, 12
16, 16, 16
And so on, adding 4 reps every round.
A. Warm up: Coach’s choice
B. Tabata 4:00
Row for calories
REST 2:00
Tabata 4:00
Hand release push ups
Rest 2:00
Tabata 4:00
Sit-ups
Rest 2:00
Tabata 4:00
Ground to overhead with plate (45/25)
C. Cash out (not for time)
One mile walk or run
Or 1600 meter row or
8:00 on bike
