Workout of the Day

011921 WOD

A. Warm-up: Coach’s choice

B. Take 12:00 to build to a heavy double in the hang power clean (above knees)

C. Not for score:

3 x (3:00 work + 3:00 rest)

Row 300 / 250 meters

15 sprawls

ME alternating DB snatch in remaining time (choose your own weight)

011821 WOD

A. Warm-up: Coach’s choice

B. Overhead squat (taken from ground)

Every 2:00

5/ 4/ 3/ 3/ 3

Build to a heavy 3 (modify with lightweight or front squat)

C. 8:00 AMRAP

2 overhead squats (95/65)

2 lateral bar hops

2 chest to bar pull-ups

4 overhead squats 

4 lateral bar hops

4 chest to bar pull-ups

6 overhead squats 

6 lateral bar hops

6 chest to bar pull-ups

8 overhead squats 

8 lateral bar hops

8 chest to bar pull-ups

Continue adding 2 reps until time runs out

10,10,10 /12,12,12 / 14,14,14 etc.

011621 WOD

A. Warm-up: Coach’s choice

B. Take 10:00 to warm-up clean and jerk

C. 20:00 AMRAP in teams of two, alternating movements

Run 200 meters

10 clean and jerks (135/95)

Row 250 meters

10 lateral burpees over bar

40 double-under or 80 singles