081621 WOD
A. Warm-up: Coach’s choice
B. Take 15 minutes to:
Build to a challenging 5 in the box squat
C. For time:
10 back squats (135/95) (taken from the ground)
20 toes to bar
10 back squats
200-meter run
Rest 2:00
10 thrusters (135/95)
20 pull-ups
10 thrusters
200-meter run
Every 2:00 for five sets
Three rounds for time
400-meter run
08042021 WOD
A) Warmup
Coaches Choice
B) Movement Prep
C) Metcon
Every 3 Minutes For 6 Minutes (2 Rounds)
100m Run
9 Toes to Bar
9 Thrusters @95/65
*Immediately followed by*
Every 3 Minutes For 6 Minutes (2 Rounds)
100m Run
7 C2B Pull-ups
7 Thrusters @115/75
*Immediately followed by*
Every 3 Minutes for 6 Minutes (2 Rounds)
100m Run
5/3 Bar Muscle-Ups
5 Thrusters @135/95
*Score is total working time*
*Scale appropriately to allow for at least one minute rest per round*