WOD
A.1
5 Rounds
5 Bench Press
12 DB Fly
A.2
5 Rounds
Row 500m
10 Pull Ups
20 Push Ups
30 Sit Ups
Post loads and times to comments.
WOD
A.1
4 Rounds
14 DB Step Ups
A.2
4 Rounds
21 KB Swings #70/#53
15 Box Jumps
9 Push Press #135/#95
A.3
3 Rounds
1:00 Plank
:30 Side Pillar
Rest :30
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Dealifts
8(e) Banded SA DB RDL
A.2
Row 1500m/1200m
70 V-Ups
Row 1500m/1200m
(18:00 Cap)
Post loads and times to comments,
WOD
A.1
5 Rounds
5 Press
12 Seated DB Lateral Raise
A.2
21-15-9
Alt DB Snatch #50/#35
Row 500m
A.3
3 Rounds
20 Ipsilateral Deadbugs
5(e) DB Windmills
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Squats
12 DB Lunge
A.2
21-15-9
Deadlift #185/#125
Bar Facing Burpees
15-12-9
Hang Power Clean #135/#95
9-6-3
Thrusters #115/#75
Burpee Box Jumps
(20:00 Cap)
Post times to comments.
Partner WOD
In Teams of 2:
Row 1000m
100 AbMat Sit Ups
20 Wall Walks
Row 1000m
100 Hollow Rocks
40 Burpees
Row 1000m
100 V-Ups
80 Push Ups
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench
10 DB Pull Overs
A.2
1-2-3-4-5-6-7-8-9-10 Power Clean #155/#105
10-9-8-7-6-5-4-3-2-1 Front Squat
(15:00 Cap)
A.3
Accumulate 1:00 L-Sit
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WOD
A.1
4 x 14 Barbell Reverse Lunge
A.2
4 x 4:00 AMRAP
Run 400m
Then AMRAP
12 Push Press #115/#85
21 Box Jumps
Rest 2:00
(Pick up where you left off)
Post loads and reps to comments.
WOD
A.1
5 Rounds
3 Deadlifts
:30 Superman Hold
A.2
15:00 AMRAP
10 Front Carry Split Squat (R)
10 Front Carry Split Squat (L)
20 KB Swings
RX: #70/#53
A.3
3 Rounds
100 Flutter Kicks
Rest :30
Post loads and rounds to comments.