WOD
A.1
5 Rounds
5 Bench Press
15(e) Heavy DB Row
A.2
30 Power Snatch #135/#95
A.3
3 Rounds
10 Strict Pull Ups
15 Dips
Post loads and times to comments.
WOD
A.1
4 x 12 Barbell Box Step Ups
A.2
3 Rounds
15 Pull Ups
15 Thrusters #95/#65
20/15 Cal Assault Bike
(12:00 Cap)
A.3
3 Rounds
:30 Side Pillar (R)
:30 Side Pillar (L)
20 Floor Wipers
15 OH Weighted Sit Ups
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Deadlifts
8(e) Banded Single Leg DB RDL
A.2
2 Rounds
10 Burpees
5 Power Cleans
2 Rounds
8 Burpees
4 Power Cleans
2 Rounds
6 Burpees
3 Power Cleans
2 Rounds
4 Burpees
2 Power Cleans
2 Rounds
2 Burpees
1 Power Clean
RX: #135/#95
(15:00 Cap)
A.3
3 x 10 Strict Toes to Bar/V-Ups
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Press
10 DB Shrugs – AHAP
A.2
On the 2:00 x 8
100m DB Farmers Carry
1-3-5-7 DB Goblet Squats
2-4-6-8 DB Push Ups
DB #50/#35
A.3
4 Rounds
25 AbMat Sit Ups
:45 Plank
Post loads and reps to comments.
WOD
A.1
5 Rounds
5 Back Squat
10 DB Lunge
A.2
2 Rounds
15 Strict Pull Ups
30 KB Swings #70/#53
Run 600m
(15:00 Cap)
A.3
100 Banded Good Mornings
Post loads and times to comments.
Partner WOD
In Teams of 2:
Run 1 Mile
60 Power Clean & Jerk #135/#95
Run 1200m
40 Power Snatch #115/#85
Run 800m
20 Thrusters #95/#65
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench Press
12 DB Hex Press
A.2
8:00 AMRAP
8 Supine Ring Rows
8 True Push Ups
A.3
3 Rounds
10 Medball Seated Throws
20(e) Reactive Teapots
Post loads and rounds to comments.
WOD
A.1
5 x 3 Power Snatch
A.2
5 Rounds
15/12 Calorie Row
9 Front Squats #115/#85
(15:00 Cap)
A.3
3 x 1:00 Sandbag Holds
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlifts
12(e) DB Split Squat
A.2
10:00 AMRAP
10 Hang Power Clean #105/#75
10 Toes to Bar
A.3
Accumulate 1:00 L-Sit
Post loads and reps to comments.