Workout of the Day

020820 WOD

A. Group warmup

B. Movement prep

C. 25:00 in teams of two, alternating after each movement:

4/3 ring muscle-ups

10 sandbag thrusters

200-meter sandbag run

30 double-unders

15 v-ups

020720 WOD

A. Group warmup 

B. Deadlift (month 1, week 1)

Every 2:00

40% x 5

50% x 5

60% x 3

Working sets: Every 2:30

65% x 5

75% x 5

85% x 5+

C. Complete as many rounds and reps as possible in 9 minutes of:

3 burpees over the DB

3 DB snatches

6 Burpees

6 DB snatches

9 Burpees

9 DB snatches

12 Burpees

12 DB snatches

and so on…

020620 WOD

A. Group warmup 

B. Four sets for max reps of:

2 Minutes of Assault Bike (for calories)

Rest 30 seconds

1 Minute of Strict Pull-ups

1 Minute of Strict sit-ups

Rest 30 seconds

2 Minutes of Rowing (for calories)

Rest 3 minutes

>>Modifications will be given