050621 WOD
A. Warm-up: Coach’s choice
B. 40 seconds of work + 20 seconds of rest. Complete 4 rounds for each movement. 1 minute of rest between each movement.
ME AB cals
ME sit-ups
ME wall balls (20/14)
ME Russian twists w med ball 20/14)
ME box step ups with med ball
Score is total reps
050521 WOD
A. Take 7 minutes to build to a challenging strict press x3
Then, at 80% of that weight, complete every 60s x3 sets:
Strict press x5
B. For time:
400m run
2 rounds:
12 pull-ups
10/8 strict HSPU
400m run
2 rounds:
8 c2b
10 kipping HSPU
400m run
2 rounds:
4 bar muscle ups
10 deficit HSPU (45/25)
Time cap: 15 minutes
050421 WOD
A. In 8 minutes, work up to a challenging hang power snatch x1
Then, take 80% of that weight and, every 1:30 for 4 sets, complete:
1 hang power snatch + 2 OHS
B. For time, in teams of 2, complete the following:
50 double unders unbroken (each athlete)
**unbroken penalty: non-working athlete performs 4 pistols (2/side) whenever there is a break in reps** (sub lunges)
40 hang snatches (95/65)
**non-working athlete has barbell in hang position**
30 t2b
**non-working athlete hanging off bar**
20 synchro OHS (95/65)
**must be at the top and bottom of squat at the same time**
Time cap: 13 minutes
>> Scaled option:
For time, in teams of 2, complete the following:
100 singles (each athlete) Does not have to be unbroken
**if you try up on a rep: non-working athlete performs 4 lunges (2/side) whenever there is a break in reps**
40 hang snatches (stay light)
**non-working athlete has barbell in hang position**
30 hanging tucks or sit-ups
**non-working athlete hanging off bar**
20 synchro OHS (stay light or sub goblet squats)
**must be at the top and bottom of squat at the same time**
Time cap: 13 minutes