WOD (Workout of the Day)

102020 WOD

A. Group warmup 

B. Every 2 minutes for 5 sets 

Snatch deadlift + power snatch + full snatch

C. Three rounds for time:

400m run 

10 push-ups 

5 full snatch (135/95) (scale hang power snatch)

101920 WOD

A. Group warmup 

B. Back squat 

Take 15-20 minutes to build to a challenging triple 

C. 10 minute AMRAP

40 calorie row (sub 600 meter run)

30 wall balls 

20 burpees 

10 strict pull-ups 

101720 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. In teams of two, complete 8 rounds for time (4 each), with one partner working at a time to complete a full round: 

200 meter run 

6 power clean (155/105)

30 lateral hops

6 front squats (155/105)