100320 WOD
A. Group warmup
B. Movement prep
C. 20:00 AMRAP in teams of two, partition reps any way:
60 calorie row
60 burpees
60 power cleans (96/65)
60 sit-ups
60 front squats (95/65)
60 toes to bar
60 push presses (95/65)
60 lateral hops over the bar
A. Group warmup
B. Deadlift
Take 15:00 to build to a challenging 3 reps
C. For time
50-40-30-20-10
Double unders
10-8-6-4-2
Deadlifts (250/165) Or 70-80% of above 3 RM
Strict HSPU
50 DU,10 DL, 10 HSPU/ 40 DU, 8 DL, 8 HSPU/ 30 DU, 6 DL, 6 HSPU/ 20 DU, 4 DL, 4 HSPU, 10 DU, 2 DL, 2 HSPU
100120 WOD
A. Warm-up: Coach’s choice
B. EMOM 12:00
Min 1: 0:30-0:45 handstand hold or walk
Min 2: 0:30-0:45 reverse snow angels
Min 3: 0:30-0:45 bird dogs
Min 4: 0:30-0:45 glute hip bridges
In 10:00
Row 500/400 meters
Run 400 meters
80 sit-ups
40 lunges (20/side)
ME burpees
>>On-ramp
In 10:00
Row 500/400 meters
Run 400 meters
40 sit-ups
20 lunges (10/side)
ME sprawls
