Workout of the Day

112420 WOD

A. Group warmup 

B. Snatch movement prep

Take 10-12 minutes to review full snatch and build to a solid double 

C. 10:00 AMRAP with teams of two, only one person works at a time to complete full rounds:

12 calories on rower

6 push presses (125/85)

5:00 rest

10:00 AMRAP with teams of two:

6 full snatches (125/85)

12 burpees over the bar

112320 WOD

A. Warm-up: Coach’s choice

B. Front squat every 2:00 for 5 sets

1 tempo @ 32×1 + 1 regular tempo

C. 30 thrusters (75/55)

30 sit-ups 

30/25 cal row (RX+ bike) (sub 400 meter run)

20 thrusters

20 sit-ups 

20/15 cal row (sub 200 meter run)

10 thrusters 

10 sit-ups 

10/8 calorie row (sub 100 meter run)

>> On-ramp

Sub air squats  for thrusters 

112120 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. 24:00 AMRAP

Teams of two alternating after full round is complete

Run 100 meters

5 pull-ups

10 push-ups

15 air-squats