091520 WOD
A. Warm up
B. Every 1:30 for 6 sets:
3 x clean pull, building to challenging triple
C. 15:00 AMRAP in teams of two, alternate to complete full rounds each of the following (optional solo workout with 1:00 rest bw rounds:
3 power cleans (185/135)
6 pushups
9 box jump overs (24/20)
50-meter run
091420 WOD
A. Group warmup
B. Box squat
C. Every 2:00 for 5 sets:
5 reps, building to a challenging
10:00 AMRAP
40 lateral bar burpees
30 overhead squats (125/85)
20 pull-ups
10 ring dips
091220 WOD
A. Warm-up: coach’s choice
B. Every 6 minutes, for 24 minutes (4 sets):
Even sets:
400-meter run
12 single-arm devils presses
20 strict sit-ups
Odd sets:
120 double-unders
12 single-arm DB thrusters
20 strict sit-ups
C. Optional Tabata wildcard
Choose one or two movements for :20 on :10 off for 4:00
