WOD
A.1
4 Rounds
8 Press
12 Seated Lateral DB Raise
A.2
5 Rounds
15/12 Calorie Row
9 Burpee Box Jump Overs
15 Toes to Bar
A.3
3 Rounds
20 Deficit Push Ups
20 Banded Tricep Extension
Post loads and times to comments.
WOD
A.1
4 Rounds
8 Back Squat
:20(e) Iso Split Squat Hold
A.2
10 Rounds
3 Power Snatch #135/#95
15 Wall Balls
(18 Minute Cap)
A.3
3 Rounds
10 Pillar Plank to Press Up
10(e) Side Pillar w/ Dip
Post loads and times to comments.
Partner WOD
In Teams of 2:
Run 1 Mile
60 Pull Ups
60 Bar Facing Burpees
60 Toes to Bar
60 Deadlifts #225/#155
(Do not partition)
40 Cal Assault Bike
30 Front Squats #135/#95
60 Cal Assault Bike
30 Front Squats
40 Cal Assault Bike
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
12 DB Fly
A.2
5 Rounds
50 Double Unders
50 SA OH DB Lunge
A.3
3 Rounds
20 Contralateral Deadbug
20 Medball to Toe Touches
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Power Cleans
30 Banded Shrugs
A.2
10 Rounds x 3:00
20/15 Calorie Row
Post loads and slowest round to comments.
