Workout of the Day

102919 WOD

A. Warm-up: Coach’s choice

B. For Time: 

30-20-10

Wall Balls @20/14

Calorie Row

Rest 3 Minutes 

For Time: 

10-20-30

Box Jump Overs @24/20

Single Arm DB Overhead Lunge @50/35

*16 Minute Time Cap including rest*

C. Accessory/Cash-Out:

2 Sets of: 

1:00 Front Plank

0:30 Right Plank

0:30 Left Plank

100m Plate Pinch Carry

Rest 1:00 Between Sets 

>>Modifications will be given

102819 WOD

A. Warm-up: Coach’s choice

B. Take 10-12 Minutes to build to a moderate Power Clean and Jerk

C. In Teams of two perform:

6 Rounds for Time:

6 Power Cleans @135/95

6 Shoulder to Overhead @135/95

400m Run

*Alternate after each round to compete 6 rounds total. 20 Minute Cap* ) 3 rounds each

102619 WOD

A. Group warmup

B. Movement prep

C. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

5 chest-to-bar pull-ups

8 burpee box jump-overs or step-overs (24/20)

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

15/12-calorie row

10 wall balls (20/14)

>>Modifications will be given