WOD
A.1
5 Rounds
5 Back/Front Squat
:20(e) Static Banded Hip Extension
A.2
5 Rounds
10 Burpee Box Jumps
10 DB Hang Clean & Jerk
20 Wall Balls
Rest 1:00
A.3
3 Rounds
20 Ipsilateral Deadbugs
1:00 Plank
Post loads and times to comments.
Partner WOD
In Teams of 2:
5 Rounds Each
3 Power Clean
3 Front Squat
3 Push Press
RX:#135/#95
10 Rounds
20 Box Jump
30 Deadlift #135/#95
30 Push Up
200M Sprint
Post partners and times to comments.
If you talk, you only repeat something that you already know. But if you listen, you may learn something that you don’t know.
Bud Grant –
WOD
A.1
5 Rounds
3 Bench Press
12 DB Hex Press
A.2
7 Rounds
Row 500M
14 Alternating V-Ups
Post loads and times to comemnts.
WOD
A.1
5 Rounds
3 Hang Power Snatch
30 Banded Face Pulls
5 Rounds
27/22 Calorie Row
25 Wall Balls (Unbroken)
A.3
3 Rounds
10 Pillar Plank to Press Up
:30 Hack Twist
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlifts
8(e) SA DB RDL
A.2
5 Rounds
10 DB Hang Power Clean #50/#35
10 Ring Dips
15 DB Lunge
A.3
3 Rounds
10 Medball Seated Throws
20(e) Resisted Lunge Position Rotations
Post loads and times to comments.
