WOD
A.1
5 Rounds
5 Power Clean
10 Alternating DB Hammer Curls
A.2
7 Rounds
5 Hang Power Clean #135/#95
10 Box Jumps
20 Alternating V-Ups
A.3
3 x 1:00 Plank
Rest :30
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WOD
A.1
5 Rounds
3 Deadlifts
8(e) DB Bulgarian Split Squat
A.2
Every 4:00 x 4
Run 200M
12 Target Burpees
12 Alternating DB Snatch #50/#35
(Target time 2:30)
A.3
Accumulate 1:00 L-Sits
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WOD
A.1
5 Rounds
3 Press
10 Lateral DB Raise
A.2
6 Rounds
1:00 Max Calorie Row
1:00 15 KB Swings #70/#53
A.3
4 x 20 Hack Twist
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WOD
A.1
5 Rounds
3 Back Squat
10 DB Lunge
A.2
5 Rounds
Run 200M
6 DB Squat Clean #50/#35
6 Strict Pull Ups
Rest 2:00
A.3
3 Rounds
20 Contralateral Deadbugs
10(e) Teapot
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Partner WOD
In Teams of 2:
Row 250/200M
150 Toes to Bar
125 Hang Power Snatch #115/#75
(Partition as desired)
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