WOD
A.1
Power Snatch – Build to a heavy set of 10 (touch and go is a must)
A.2
5 Rounds
400/350M Row
10 Toes to Bar
Then…
100 KB Swings #70/#53
A.3
3 Rounds
10(e) Teapot
30 Hollow Rocks
Post loads and times to commetns.
WOD
A.1
3 Rounds
10 Deadlift
10(e) Banded RDL
A.2
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats (Use pvc if you can’t load)
20 Front Squats
RX: #95/#65
A.3
3 Rounds
:30 Calf Iso-Dorsiflexion
30 DB Calf Raise
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Press
10 Plate Front Raise
A.2
12 Minute AMRAP
9 Box Jumps
6 DB Snatch #50/#35
3 Strict HSPU/3 Ring Dips
A.3
Accumulate 1:00 L-Sit
Post loads and rounds to comments.
WOD
A.1
30 Rounds
10 Squats
10 DB Lunge
A.2
2 Rounds
Run 800M
Row 1000/900M
A.3
3 Rounds
20 Deadbugs
20 Russian Twists
Post loads and times to comments.
Partner WOD
In Teams of 2:
100 Toes to Bar
100 DB Thrusters #50/#35
100 Burpee Box Jumps
(Partition as needed)
200 Push Press #115
200 KB Swings
200 Cal Assault Bike
(Partition as needed)
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 DB Fly
A.2
20 Minute AMRAP
6 KB Goblet Squats
9 KB Swings
Run 200M
RX: #70/#53
Post loads and rounds to comments.
