101020 WOD
A. Warm-up: Coach’s choice
B. Deadlift
Every 2:00 for 5 sets:
1. 10 reps @ 40%
2. 8 reps @ 50%
3. 6 reps @ 60%
4. 2 reps @ 80%
5. 6 reps @ 70%
C. Five rounds for max reps:
1:00 weighted sit-ups with med ball (20/14)
0:20 box jumps (24/20)
0:40 rest
A. Group warmup
B. Movement prep
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 2 Minutes
3 Minutes of Front Squats (95/65 lbs)
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes
Metcon courtesy CrossFit Invictus
100820 WOD
A. Warm-up: Coach’s choice
B. Three sets of:
Supinated barbell bent-over row x 10-12 reps
Alternating Cossack Squats x 14-20 reps
Front Plank x 60 seconds
Rest 45 seconds
C. OTM 25:00
Min 1) 100-meter run
Min 2) 15-20 sumo deadlifts with KB (50/35)
Min 3) 15-20 alternating v-ups
Min 4) 15-20 reverse lunges
Min 5) Wild card
