WOD
A.1
5 Rounds
5 Deadlifts
8(e) Single Leg DB RDL
A.2
4 Rounds
Row 500m
15 Power Clean & Jerk #135/#95
(25:00 Cap)
A.3
3 Rounds
30 Hollow Rocks
30 AbMat Sit Ups
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WOD
A.1
5 Rounds
5 Press
12 Seated Lateral DB Raise
A.2
3:00 AMRAP x 3
25/20 Calorie Row
Max DB Devils Press #35/#20
Rest 1:00
Rest 2:00
2:00 AMRAP x 3
20/15 Calorie Row
Max DB Hang to OH #35/#20
Rest 1:00
A.3
1:00 L-Sits
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WOD
A.1
5 Rounds
5 Back Squats
12 DB Lunge
A.2
5 Rounds
Row 24/20 Cal
18 Wall Balls
12 Toes to Bar
Rest 1:00
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Partner WOD
In Teams of 2:
25:00 AMRAP
50/35 Calorie Row, 40 Squat Cleans #105/#75
50/35 Calorie Row, 25 Squat Cleans #115/#85
50/35 Calorie Row, 10 Squat Cleans #135/#95
50/35 Calorie Row, Max Squat Cleans #155/#105
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WOD
A.1
5 Rounds
3 Bench Press
12 DB Fly
A.2
Run 400m
40 Up Downs
40 DB Push Press #50/#35
Run 200m
20 Up Downs
20 DB Push Press
A.3
6:00 EMOM
Min 1: Max Strict Toes to Bar/V-Ups
Min 2: Max Superman Hold
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