120920 WOD
A. Warm-up: Coach’s choice
B. Single arm half kneeling DB shoulder press
3 x 10 per side
Superset with DB skullcrusher on floor or bench
3 x 10 (can use either a light DB in each hand or turn DB sideways and use one DB with a hand on each side of DB)
Rest 1:30
C. 12:00 AMRAP
Run 100 meters
10 lunges with plate overhead (45/25) 5/side
12 box jump overs (24/20)
14 strict sit-ups
120820WOD
A. Warm-up: Coach’s choice
B. Take 15:00 to build to a heavy snatch
C. In 3:00
10 alternating DB snatch (50/35) 5 / side
10 burpees over Dumbbell
Max calorie row in remaining time
Three rounds, resting 3:00 between rounds
May have to do two heats if there is not enough rowers. One heat works for three minutes while the other heat is resting.
120720 WOD
A. Warm-up: Coach’s choice
B. Box squats
3 reps every 2:00 for six sets
Build to a challenging set of three
Parallel or slightly below
C. For time:
Run 200 meters
5-10-15-10-5
Wall balls (20/14, 10’/9’)
Chest to bar pullups
Run 200 meters
15 minute time cap
>>On-ramp:
Run 200 meters
5-10-15-10-5
Air squats or light wall ball
Ring rows or banded pull-ups
Run 200 meters