WOD
A.1
5 Rounds
5 Deadlift
:30 Superman Hold
A.2
21-15-9
Power Snatch #115/#85
Pull Ups
A.3
3 Rounds
10(e) Side Pillar w/ Reach
1:00 Plank
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WOD
A.1
5 Rounds
5 Press
7(e) 1/2 Kneeling SA Arnold Press
A.2
Clean & Jerks/ Toes to Bar EMOM
15 #115/85
12 #135/#95
9 #155/#105
6 #165/#115
*7 Toes to Bar On the Minute Every Minute starting at 0:00
A.3
50 Evil Wheels
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WOD
A.1
5 Rounds
5 Back Squat
7 Chin Ups
A.2
Row 500M
50 Air Squats
Rest 1:00
Row 500M
50 Wall Balls 10’/9′
Rest 2:00
Row 500M
50 Wall Balls 11’/10′
Rest 3:00
5 Rounds
Row 250M
Rest :30
A.3
1:00 L-Sits
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Partner WOD
In Teams of 2:
5 Rounds
40 Alternating V-Ups
20 Shoulder to OH #135/#95
40 Cals Assault Bike
Row 1200M
50 Power Clean #155/#105
Row 800M
50 Power Cleans
Row 1200M
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WOD
A.1
5 Rounds
3 Bench Press
15 DB Hex Press
A.2
3 Rounds
Row 500M
30 Push Ups
15 Knees to Elbows
A.3
4 Rounds
25 AbMat Sit Ups
:45 Plank
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