WOD
A.1
5 Rounds
5 Back Squat
10 DB Step Ups
A.2
3 Rounds
30 Alternating V-Ups
30 Pull Ups
30 SA DB Lunge
(20:00 Cap)
A.3
Accumulate 1:00 L-Sits
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Partner WOD
In Teams of 2:
100 Air Squats
100 Deadlifts
80 Bar Facing Burpees
80 Power Cleans
60 Toes to Bar
60 Front Squats
40 Pull Ups
40 Push Jerks
20 Chest to Bar Pull Ups
20 Thrusters
RX: #135/#95
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WOD
A.1
5 Rounds
3 Bench Press
10 DB Fly
A.2
10 Minute EMOM
15/10 Calorie Row
20/14 Push Ups
A.3
3 Rounds
30 Hollow Rocks
20 Russian Twist
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WOD
A.1
5 Rounds
5 Hang Power Cleans
7 Strict Pull Ups
A.2
18 Minute AMRAP
10 Power Clean & Jerk #95/#65
15 Calorie Row
20 Hanging Knee Raise
A.3
3 Rounds
:30(e) Side Pillar
15(e) Teapot
30 Hollow Rocks
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WOD
A.1
3 Rounds
10 Deadlift
:10 Iso Ring Hold
10 Ring Row
A.2
5 Rounds
15 KB Swings #70/#53
15 Burpees
A.3
Accumulate 1:00 L-Sits
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WOD
A.1
5 Rounds
3 Press
10 DB Shrugs
A.2
3 Rounds
10 HSPU/L-Sit DB Press
10 DB Hang Power Clean
50 Double Unders/100 Singles
Rest 1:00
3 Rounds
10 HSPU/L-Sit DB Press
10 DB Shoulder to OH
50 Double Unders/100 Singles
RX:#50/#35
A.3
3 Rounds
20 Contralateral Deadbugs
10(e) Side Pillar w/ Reach
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