WOD
A.1
5 Rounds
10 Bench Press
15(e) DB Row
A.2
15 Minute AMRAP
20 Alternating V-Ups
15/12 Calorie Row
9 DB Thrusters #35#20
A.3
3 Rounds
14 Ipsilateral
20 Russian Twists
Post loads and rounds to comments.
Post loads and rounds to comments.
WOD
A.1
Power Snatch – 3, 3, 3, 3, 3
Reverse Wall Walk – 3, 3, 3, 3, 3
A.2
5 Rounds
8 HSPU/ L-Sit DB Press #35/#20
8 DB Snatch (L)
8 DB Snatch (R)
8 Strict Pull Ups
A.3
3 Rounds
:20 L-Sit
20 Hollow Rocks
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Deadlift
20 Banded Reverse Hyper
A.2
3 Rounds
10 Power Clean #155/#105
30/21 Calorie Row
A.3
3 Rounds
:30 Calf Dorsi Flexion
20 Standing DB Calf Raise
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Press
10(e) 1/2 Kneeling SA DB Arnold Press
30 Banded Shrugs
A.2
15 Burpee Pull Ups
50 Wall Balls
15 Burpee Pull Ups
A.3
3 Rounds
1:00 Weighted Chinese Plank
20(e) Lunge Position Banded Rotations
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Back Squat
:10(e) Iso Bulgarian Split Squat
6 Box Jumps
A.2
20 Minute AMRAP
5 Front Squats
10 Medball Seated Throws
15 KB Swings
A.3
3 Rounds
10(e) Get Ups Sit Up
10 (e) Side Pillar w/ Reach
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
5 Rounds
20 Pull Ups
40 Push Ups
60 Air Squats
Run 1 mile
100 Calorie Row
100 Bar Over Burpees
4 Rounds
10 Squat Cleans #155/#105
40 Kb Swings
40 Cal Assault Bike
Post partners and times to comments.
