Workout of the Day

012420 WOD

A. Warm-up: Coach’s choice

B. Take 12 Minutes to build to a moderate

Push Press x1

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 Push Press @50/35 

40 Wall Balls @20/14

20 Single Arm DB Push Press @50/35

15 Alt. DB Snatch @50/35

10/7 Ring Muscle-Ups (10/7 strict pull-ups + 10/7 dips)

*15 Minute Cap, DB Push Press 10 Per Side broken up in any manner.*

>>Modifications will be given

012320WOD

A. Warm-up: Coach’s choice

B 3 Sets Of:

1:30 Banded March w/sandbag hold

0:45 Right Side Plank

0:45 Left Side Plank

1:30 Rest

C. 2 Rounds For Max Reps:

1:00 Assault Bike

1:00 Rest

1:00 Strict Sit-Ups 

1:00 Rest

1:00 Sandbag Squats @60/40

1:00 Rest

1:00 Double-Unders 

1:00 Rest

1:00 Hand Release Push-Ups 

1:00 Rest

>>Modifications will be given

A. Warm-up: Coach’s choice

B. Take 20 Minutes to build to a 1RM 

Overhead Squat 

C. 10 Minute AMRAP

1 Mile Run  (sub 100/80 cal bike or 2,000/1,700 meter row)

With Remaining Time

AMRAP Overhead Squats @95/65 (sub front squats or goblet squats)

*Score is mile time + total OHS. If Mile time is over 9 Minutes scale to 1200m Run*

>>Modifications will be given