WOD (Workout of the Day)

021521 WOD

A. Warm-up: Coach’s choice

B. Back squat

3 reps every 2:00 for 6 set

Build to a challenging 3 reps

C. Four rounds for time:

20 wall balls (20/14,10’/9’)

15 box jumps (24/20)

10 burpees

021321 WOD

A) Warmup 

Coaches Choice 

B) Strength 

Every 90 Seconds for 9 Minutes (6 Sets)

Push Press x1

*Build to a challenging single*

C) Metcon: 

10 Minute AMRAP 

15 Shoulder to Overhead @115/75

15 Pull-Ups 

15 Front Squats @115/75

021221 WOD

A) Warmup

Coaches Choice 

B) Strength 

Take 15 Minutes to build to a challenging 

Deadlift x3

C) Metcon

3 Minute AMRAP 

3,3…6,6…9,9…Etc

Deadlifts @275/185

Double Burpees

3 Minutes Rest

3 Minute AMRAP

3,3…6,6…9,9…Etc

Deadlifts @225/155

Burpees 

*Score is total completed reps of both AMRAPS*

*1 Double burpee = burpee with 2 pushups. Starting from standing, athlete will drop down into a sprawl position (arms locked out), perform 2 pushups and then complete the burpee to the standing position.*