WOD (Workout of the Day)

102720 WOD

A. Warm-up

B. Take 12:00 to build to a challenging power clean plus push jerk

C. In teams of two perform:

16 Minute AMRAP

20 Cal row 

20 Push Jerk @135/95

20 pull-ups  

20 burpees 

20 Power Clean @135/95 

102620 WOD

A. Warm-up: Coach’s choice

B. Front squat 

Take 5:00 to build to a medium heavy set of 5

Then 5 reps every 2:30 for three sets

C. 10:00 AMRAP

20 wall balls (20/14, 10’/9’)

16 sit-ups

12 box jump overs (24/20)

200 meter run

Rest 3:00

5:00 AMRAP

10 wall-balls (20/14, 10,9’)

8 sit-ups 

6 box jump overs (24/20)

Run 100 meters

102420 WOD

A. Group warmup 

B. Movement prep 

C. Every 6:00 for 24:00

Row 500 meters or run 400 meters 

5 pull-ups 

10 burpees 

15 air squats 

20 sit-ups