WOD (Workout of the Day)

030221 WOD

A. Warm-up: Coach’s choice

B. Power clean x2 + split jerk

Every 2 minutes for 12 minutes (6 sets)

C. For time:

5 rounds

100m run

5 hang power cleans (155/105)

100m run

5 shoulder to overhead (155/105)

030121 WOD

A. Warm-up: Coach’s choice

B. EMOM x10 minutes at 50-55% of 1RM front squat

Odd minutes: 8 back squats

Even minutes: 4 front squats

C. For time:

6 rounds

9 burpees over DB

6 DB snatches (50/35)

3/2 bar muscle ups (sub 3/2 strict pullups + 3/2 dips)

1:00 rest between rounds

022721 WOD

A. Group warmup

B. Bench press (sub out strength if logistically challenging)

Take 15 minutes to build to a challenging triple

C. Against a 3-minute running clock, complete:

200-meter run

15 wall balls (20/14, 10’/9′)

Med-ball sit-ups (20/14) x max reps

Rest 1 minute between sets, and complete a total of 5 sets.