WOD
A.1
4 x 12 DB Step Ups
A.2
30-25-20-15-10-5
Alt DB Snatch #50/#35
Box Jumps
Ait Squats
(25:00 Cap)
A.3
200 AbMat Sit Ups
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WOD
A.1
5 Rounds
5 Deadlifts
8(e) Single Leg DB RDL
A.2
30:00 EMOM
Min 1: 2 Power Cleans
Min 2: 15 Hollow Rocks
*Increase weight each round. Score is final weight.
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WOD
A.1
5 Rounds
5 Press
20 Deficit Push Ups
A.2
3 Rounds
Row 500m
100m Double DB Farmers Carry #50/#35
50 BW Lunges
50 Double Unders/100 Singles
A.3
3 Rounds
20 Russian Twist
15 Evil Wheels
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WOD
A.1
5 Rounds
5 Back Squats
3 DB Jump Squats
A.2
4 Rounds
20/15 Cal Row
15 Front Squats #95/#65
5 Burpee Box Jumps
A.3
3 Rounds
:20 L-Sit
20 Alt V-Ups
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Partner WOD
in teams of 2:
4 Rounds
P.1 Row 500m/450m
P.2 12 L-Sit Press #35/#20 + Plank Hold in time remaining.
P.2 Row 500m/450m
P.1 12 L-Sit Press #35/#20 + Plank Hold in time remaining.
16 Single Arm DB Devils Press (together)
(30:00 Cap)
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WOD
A.1
5 Rounds
3 Bench Press
10 DB Pull Over
A.2
5 Rounds
30 KB Swings
15 KB Lunge
RX: AHAP
A.3
10 Medball Seated Throws
1:00 Plank
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WOD
A.1
5 Rounds
3 Power Snatch
A.2
3 Rounds
15 Thrusters #75/#55
12 Pull Ups
9/6 Calories Assault Bike (13/9 Calorie Row)
A.3
4 Rounds
8 DB RDL
20(e) Reactive Teapots
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