092220 WOD
A) Warmup: Coaches Choice
B) Strength
Take 15-20 Minutes to build to a challenging Back Squat x3
C. 9:00 AMRAP
3 sprawls over the DB
3 single arm DB snatches (50/35)
3 air squats
Add three reps after every round
6,6,6/9,9,9/11,11,11 etc.
092120 WOD
A. Warm-up: Coach’s choice
B. Take 12:00 to build to a challenging power clean
C. For Time:
40 Double-Unders
10 Power Clean @185/125
8/6 Ring Muscle-Ups
40 Double-Unders
8 Power Cleans
6/4 Ring Muscle-Ups
40 Double-Unders
6 Power Cleans @185/125
4/2 Ring Muscle-Ups
40 Double-Unders
4 Power Cleans @185/125
2/1 Ring Muscle-Ups
40 Double-Unders
2 Power Cleans @185/125
1/1Ring Muscle-Ups
(Muscle up sub= 1 strict pulp + 1 dip)
15:00 Time cap
091920 WOD
A. Warm-up: Coach’s choice
B. Movement prep
C. Four rounds for max reps:
2:00 burpees
0:30 rest
1:00 single-arm DB snatches
1:00 reverse lunges
0:30 rest
2:00 front plank
