WOD
A.1 5 Rounds
3 Deadlift
8(e) Standing DB Row
A.2
10 – 15 – 25 – 50
KB Swings
Push Ups
A.3
3 Rounds
:20 Supine Ring Hold
10 Supine Ring Row
Post loads and times to comments.
WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Minute AMRAP
10 SA DB Push Press (L)
20 SA OH DB Lunge (L)
10 SA DB Push Press (R)
20 SA OH DB Lunge (R)
Rest 3:00
5 Minute AMRAP
10 SA DB Snatch (L)
3 Wall Walks
10 SA DB Snatch (R)
3 Wall Walks
Rest 3:00
5 Minute AMRAP
20 SA OH DB Lunge (L)
3 Wall Walk
20 SA OH DB Lunge (R)
3 Wall Walk
A.3 100 AbMat Sit Ups
Post loads and rounds to comments.
WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
20:00 Minute EMOM
3 Power Cleans
3 Front Squats
3 Jerks
RX: #155/#105
Post loads to comments.
Partner WOD
In Teams of 2:
400 Double Unders/800 Singles
200 Ring Dips
200 DB Squat Cleans #50/#35
150 Pull Ups
Post partners and times to comments.
WOD
A.1 Bench Press – 7, 7, 7, 7
A.2
5 Rounds
Run 200M
100M DB Farmers Carry #50/#35
15 Banded Push Ups
A.3
3 Rounds
20 Medball Seated Throws
20 Russian Twist
Post loads and times to comments.
