WOD
A.1
4 Rounds
8 Back Squat
12 DB RDL
A.2
21-15-9
Front Squat #135/#95
Ring Dips
Calorie Row
A.3
3 Rounds
30 Hollow Rocks
10(e) Teapots
Post loads and times to comments.
Partner WOD
In Teams of 2:
Run 1 Mile
3 Rounds
50 Wall Balls
30 L-Sit DB Press #35/#20
20 Deadlifts #225/#155
60-40-20
Assault Bike Calories
Hollow Rocks
Run 1 Mile
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 DB Hex Press
A.2
20 Minute AMRAP
1 Power Clean
1 Strict Pull Up
Run 100M
2 Power Clean
2 Strict Pull Up
Run 100M
3 Power Clean
3 Strict Pull Up
Run 100M
Add 1 Rep Each Round
RX #185/#135
Post loads and reps to comments.
WOD
A.1
4 Rounds
:20 Isometric Bulgarian Split Squat Hold
:20 Superman Hold
8(e) Single DB RDL
A.2
50-25-15-10 KB Swings
4x
10(e) Goblet Split Squat
A.3
3 Rounds
20 Banded Shrugs
10(e) DB Row
50 Standing Calf Raise
Post times to comments.
WOD
A.1
5 Rounds
5 Deadlift
8(e) Bench Adductor
A.2
15 Minute AMRAP
Row 500M/450M
40 Plate Hops
10 DB Hang Power Cleans #50/#35
Run 400M
40 Plate Hops
10 DB Hang Power Cleans #50/#35
A.3
3 Rounds
1:00 Plank
10(e) Side Pillar w/ Reach
Post loads and rounds to comments.
