WOD (Workout of the Day)

092920 WOD

A. Group warmup 

B. Hang power clean

Take 15 minutes to build to a challenging HPC

C. In teams of two, alternating rounds, 15:00 AMRAP

5 hang power cleans (135/95)

10 sprawls  

5 toes to bar

50 meter sprint

092820 WOD

A. Group warmup 

B. Front squat

Every 2:00 for 5 sets:

Three reps, building to a challenging triple

C. For time

800-meter run

50 wall balls (20/14) to 10’

30 pull-ups

092520 WOD

A) Warmup 

Coaches Choice

B) Strength

Take 10 Minutes to build to a heavy Thruster x1

C) Metcon 

3 Rounds for Max Reps:

3 Minute AMRAP

200-meter run 

10/8 strict pull-ups

Round 1) ME thrusters (95/65)

Round 2) ME thrusters (115/75)

Round 3) ME thrusters (135/95)

Rest 3 Minutes