WOD
A.1
5 Rounds
5 Hang Power Clean
15 KB Swings
A.2
50 Deadlifts
40 Shoulder to OH
30 Front Squats
20 Power Cleans
10 Thrusters
RX :#115/#75
A.3
3 Rounds
12 KB Supported Deadbugs – Feet
:45 Superman Hold
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlift
10(e) DB Split Squat
A.2
10 Rounds
8 Toes to Bar/12 Hanging Knee Raise
15/10 Calorie Row
A.3
(Optional)
3 Rounds
15 DB Shrugs
15 DB Calf Raise
8(e) Bench Adduction
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Press
10 DB Lat Raises
A.2
Calorie Row
10 – 20 – 30 – 40 – 50
KB Swings
50 – 40 – 30 – 20 – 10
A.3
2 Rounds
20 Deficit Push Ups
20 Rear Delt Fly
20 Banded Hammer Curls
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Back Squat
12 DB Lunge
A.2
(15 Minute Cap)
50 Back Squat #185/#125
50 Strict Pull Ups
50 Dips
A.3
4 Rounds
25 AbMat Sit Ups
:45 Plank
Post loads and times to comments.
Partner WOD
In honor of Veterans Days
A Partner variation on “Bert”
In Teams of 2:
60 Burpees
Run 800M
200 Push Ups
Run 800M
200 Walking Lunges
Run 800M
300 Squats
Run 800M
200 Walking Lunges
Run 800M
200 Push Ups
Run 800M
60 Burpees
Post partners and times to comments.
