Workout of the Day

022220 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. Teams of two split evenly one person working, one resting

1,000 meter row (500 meters each)

80 sandbag step ups (60/40) 24/20 (40 each)

60 calorie bike (30 cal each)

50 sand bag cleans (60/40) 25 each

400 meter sand bag run (200 meters each) 60/40

>>Modifications will be given

022120 WOD

A. Warm-up: Coach’s choice

B. Deadlift (90% of your 1 RM)

Warm-up: Every 2:00

40% x 5

50% x 5

60% x 3

Working sets Every 2:30

75% x 5

85% x 3

95% x 1+

C. Four rounds for reps

1 Minute Calorie Bike

1 Minute SDHP with kettlebell (53/35)

1 Minute Lateral burpees over the kettlebell

1 Minute Rest

>>Modifications will be given

022020 WOD

A. Warm-up: Coach’s choice

B. Toes-to-bar practice

Take 12:00 to practice or fine tune your toes-to-bar and or double-unders

C. Three rounds for time:

200 meter run

40 double-unders

30 toes to rings

20 strict press with empty bar (45/35)

10 strict pull-ups

Time cap: 22:00