Workout of the Day

081419 WOD

A. Warm-up: Coach’s choice

B. Bulgarian split squats

3 x 8 / side

Superset: Single-arm DB press x 8 @ 3011

Rest 1:30 between rounds

C. For time:

9 HSPU with (negative (45/25)

18 T2B

300 meter run

6 HSPU

12 T2B

300 meter run

3 HSPU

9 T2B

300 meter run

>>Modifications will be given

081319 WOD

A. Warm-up: Coach’s choice

B. Every 1:30 for 6 sets

1 x snatch high pull + 1 power snatch + 1 overhead squats

C. In teams of two alternating movements

15:00 AMRAP

6 devils press (50/35)

8 dumbbell step-overs (50/35) two dumbbells (24/20)

10 calorie bike

12/10 calorie row

50 meter farmers carry (50/35)

>>Modifications will be given

081119 WOD

A. Warm-up: Coach’s choice 

B. Every 2:00 for 6 sets

3 x front squats @32×1

C. Three rounds for time

Run 300 meters

5/3 bar muscle-ups (sub 1 strict pull-up + 1 dip for 1 MU)

10 V-ups

20 wall balls (30/20) 10/9

>>Modifications will be given