100720 WOD
A. Group warmup
B. Box squat
Take 15 mins to build to heavy triple
C. Four rounds FT
15 wall balls (20/14) to 10/9’ target
5/3 bar muscle-ups (5 strict pullups + 5 dips/ 3 strict pullups + 3 dips)
30 double-unders (sub 60 singles)
100620 WOD
A. Group warmup
B. HSPU
Take 15 minutes to work on HSPU, accumulating as many consecutive strict or kipping as you can. If you don’t have them, work on negatives, wall walks or seated DB presses
C. 20:00 with teams of two, alternate each exercise to complete full rounds and reps of the following:
15 single-DB box step-ups (24/20) (50/35)
400-meter run
15 single-arm alternating DB snatches (50/35)
500/400-meter row
15 strict presses (45/35)
100520 WOD
A. Group warmup
B. Clean complex
Every 2:00 for 5 sets
1 x power clean
1 x full clean
2 x front squat
C. 12:00 time cap
5-10-15-10-5
Burpees
Toes to bar
Then use remaining time to build to a full clean
Score will be weight lifted
