091020 WOD
A. Warm-up: Coach’s choice
B. In 4:00
Row 20/15 calories
15 Russian KBS
15 burpees
Max effort tuck ups in remaining time
Complete 4 rounds resting 2:00 in between
C. Three sets of
50m bottoms up KB carry
10/ side single leg glute hip bridge
1:00 weighted front plank
Rest 1:30
090920 WOD
A. Warm-up: Coach’s choice
B. Three sets of
10/ side half kneeling strict press
Superset with 10/ side single arm DB rows
Rest 1:30
C. For Time:
10/7 Ring Muscle-Ups (10/7 strict pull-ups + 10/7 dips)
15 Alt. DB Snatch @50/35
20 Single Arm DB overhead lunge (10/side)
25 DB step ups (24/20)
20 Single Arm DB overhead lunge (10/side)
15 Alt. DB Snatch @50/35
10/7 Ring Muscle-Ups (10/7 strict pull-ups + 10/7 dips)
*15 Minute Cap
090820 WOD
A. Group warmup
B. Take 15 minutes to build to a challenging power clean
C. 20:00 EMOM
1- 100 meter run
2- 3 power cleans at 70%-80% of above weight
3- 30-40 DUs
4- Wildcard (pick a movement to do for 0:30-0:45)
>>Modifications will be given