121620 WOD
A. Warm-up: Coach’s choice
B. Strict press
Every 2:00 building
5 reps
5 reps
3 reps
3 reps
2 reps
1 rep
C. Three rounds for time:
400-meter run
15 / 10 handstand push-ups
10 single arm alternating devils presses (50/35) 5/ side
121520 WOD
A. Group warmup
B. Power clean
Movement prep – take 10-12 minutes to build to a challenging
C. AMRAP 4:
15 strict situps
10 Box Jump Overs (24/20)
5 Power Cleans (155/115)
rest 4 minutes
AMRAP 4:
15 strict situps
10 Box Jump Overs (24/20)
5 Power Cleans (135/95)
rest 4 minutes
AMRAP 4:
15 strict situps
10 Box Jump Overs (24/20)
5 Power Cleans (95/65)
121420 WOD
A. Group warmup
B. Back squat
Every 2:00 for five sets:
5 reps, building
C. In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
50 double-unders
40 lunge steps with barbell in front rack (115/75)
30 burpees
20 strict pull-ups
100-meter run with partner
Partners must complete each exercise before moving on, but reps can be partitioned any way.