Workout of the Day

050821 WOD

A. Warm-up: Coach’s choice

B. 25 minute AMRAP. In teams of 2, with one person working at a time, partition reps any way to complete the following:

40 alternating db snatches (50/35)

40 db box step ups (50/35)

40 single arm db s2o (50/35)

40 single arm OH lunges (50/35)

600m run with med ball (20/14) (switching after 100m)

A. Deadlifts: Every 1:30 x6 sets

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Set 6 – 1 rep @ 90%+

B. In 3 minutes

50 double-unders

15 toes-to-bar

ME Russian KBS (53/35)

Rest 3 minutes. Complete 3 rounds.

050621 WOD

A. Warm-up: Coach’s choice

B. 40 seconds of work + 20 seconds of rest. Complete 4 rounds for each movement. 1 minute of rest between each movement.

ME AB cals

ME sit-ups

ME wall balls (20/14)

ME Russian twists w med ball 20/14)

ME box step ups with med ball

Score is total reps