101420 WOD
A. Warm-up: Coach’s choice
B. Take 15 minutes to build to a challenging push press
Rest 1:30
C. Three rounds for time
Run 300 meters
5/3 ring muscle up (sub 5/3 strict pull-ups + 5/3 dips)
7 shoulder to overhead (185/125)
10 box jump overs
101320 WOD
A. Warm-up: Coach’s choice
B. Every 1:30 for 6 sets
1 x snatch high pull
1 x power snatch
1 x overhead squat
15:00 AMRAP:
C. In teams of two alternating movements
Run 100 meters
8 single arm devils press
Row 150 meters
10 reverse burpees
40 double unders
101220 WOD
A. Warm-up: Coach’s choice
B. Back squat
Every 2:00 for 6 sets
1 x 32×1
2 x regular tempo
C. Start a 11 minute running clock
0:00-3:00- Max rep DB step ups (50/35) 24’/20”
3:00-4:00- Rest
4:00-7:00- Toes-to-bar
7:00-8:00- Rest
8:00-11:00- Single arm DB thrusters (50/35)
METCON BY: GFY CF
