WOD
A.1
5 Rounds
3 Hand Power Snatch
3 Hang Snatch Pull
A.2
2 Rounds
Run 800M
15 Hang Power Cleans #95/#65
15 Push Jerk #95/#65
A.3
50 Evil Wheels
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WOD
A.1
5 Rounds
3 Deadlift
:45 Second Ironman Hold
A.2
3 Rounds
Run 600M
40 Sit Ups
30 KB Swings #70/#53
A.3
3 Rounds
30 3 Way Calf Raise
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WOD
A.1
5 Rounds
3 Press
10(e) Single Arm KB Shrug
A.2
4 Rounds
10 Devils Press #35/#20
100 Double Unders/200 Singles
10 Devils Press
Rest 2:00
A.3
1:00 L-Sits
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WOD
A.1
5 Rounds
3 Back Squat
:20 Iso Split Squat Hold
A.2
50/40 Calorie Row
5 Rounds “Cindy”
35/30 Calorie Row
3 Rounds “Cindy”
20/15 Calorie Row
1 Rounds “Cindy”
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Partner WOD
In Teams of 2:
4 Rope Climbs/24 Pull Ups
800M Row
30 Thrusters #95/#65
1200M Row
30 Thrusters
800M Row
4 Rope Climbs/24 Pull Ups
5 Rounds (each)
20 Cal Assault Bike
20 Alternating V-Ups
Then…
100 DB Deadlifts #50/#35
*Partner 1 Bikes while Partner 2 completes Alt V-Ups>
**Split up deadlifts however.
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WOD
A.1
3 Rounds
10 Bench Press
30 Banded Tricep Extension
A.2
20 Minute AMRAP
10 Power Clean #135/#95
10 Plyo Push Ups
10 DB Hammer Curls
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