Saturday, July 31, 2021
073121 WOD
A. Warm-up: Coach’s choice
B. In teams of two, 20:00 AMRAP
5 pull-ups
7 burpees
9 Russian KBS (53/35)
200 meter run
Switching after each round
C. Tabata
Choose two different ab movements
073121 WOD
A. Warm-up: Coach’s choice
B. In teams of two, 20:00 AMRAP
5 pull-ups
7 burpees
9 Russian KBS (53/35)
200 meter run
Switching after each round
C. Tabata
Choose two different ab movements
073021 WOD
A. Take 15 minutes to work to a challenging deadlift x3
B. 20 minute AMRAP, to be completed in teams of 3.
Partner 1: ME wall balls (20/14 to 10’/9’)
Partner 2: 15/12 cal bike
Partner 3: rest
Score is total number of wall balls
072921 WOD
A. Group warmup
B. Three rounds of the following:
10/side bicep curls
15 glute hip bridges
1:00 weighted front plank
Rest 2:00 between rounds
C. EMOM 25:00
Min 1) 100-meter run
Min 2) 16 single-arm alternating DB snatches
Min 3) 15/12 push-ups
Min 4) 50-meter lunges
Min 5) 15 toes to rings