092520 WOD
A) Warmup
Coaches Choice
B) Strength
Take 10 Minutes to build to a heavy Thruster x1
C) Metcon
3 Rounds for Max Reps:
3 Minute AMRAP
200-meter run
10/8 strict pull-ups
Round 1) ME thrusters (95/65)
Round 2) ME thrusters (115/75)
Round 3) ME thrusters (135/95)
Rest 3 Minutes
092420 WOD
A) Warmup
Coaches Choice
B) Accessory
3 Sets of:
Banded March with medball hold x1:00
Rest 0:30
Front Plank x1:00 (Weight Optional)
Rest 0:30
C) Metcon:
20 Minute EMOM:
1 – Row 150/ 100 meters
2 – 12 Hand Release Push-Ups
3 – 14 Russian KBS
4 – Wild Card
092320 WOD
A) Warmup
Coaches Choice
B) Metcon
In Teams of 2 Perform:
25 Minute AMRAP
Alternating movements
10 Single Arm Devils Press @50/35
400m Run
15 tuck-ups
500m Row
10 Strict HSPU
C) Cooldown
Shoulder Smash with ball x1:30 per side
