WOD (Workout of the Day)

011121 WOD

A. Every 2 minutes x8 minutes

Tempo box back squat x5 reps @32×1 @65-70%

B. For time:

21-15-9

Calorie row (BIKE RX+)

Thrusters (75/55) (on ramp- sub air squats)

Sprawls

010921 WOD

A. Group warmup 

B. For time:

Complete the following with intervals of 2:00 work and 1:00 rest:

100 wall balls (20/14) 10’/9′

50 single DB step-ups on box (50/35) 24/20

100 double unders

50 v-ups

C. Optional tabata

Coach’s choice

010821 WOD

A. Group warmup

B. Deadlift

Take 15 minutes to build to a challenging set of five

C. With one partner working at a time partner, alternate full rounds to complete a total of 10 rounds for time of:

Sprint 100 meters

10 pull-ups OR 3 ring MU OR 5 bar MU

Sprint 100 meters

10 sprawls