WOD
A.1 Front Rack Barbell Lunge – 12, 12, 12
A.2
20 Minute EMOM
Minute 1: Wallballs
Minute 2: Pull Ups
Minute 3: Calorie Row
Minute 4: Rest
Minute 5: Rest
Post loads and reps to comments.
WOD
A.1 Deadlift – 7, 7, 7, 7
A.2
21-15-9
Deadlift #225/#155
Box Jumps
Toes to Bar
A.3
4 Rounds
15 Contralateral Deadbugs
10(e) Standing Teapot
Post loads and times to comments.
WOD
A.1 Press – 7, 7, 7, 7
A.2
10 Squat Cleans #95/#65
2 Wall Walk
10 Pull Ups
-At 4:00-
8 Squat Cleans #115/#80
2 Wall Walk
10 Pull Ups
-At 8:00-
6 Squat Cleans #135/#95
2 Wall Walk
10 Pull Ups
-At 12:00-
4 Squat Cleans #155/#105
2 Wall Walk
10 Pull Ups
A.3
50 Evil Wheels
Post loads and times to comments.
WOD
A.1 Squat – 7, 7, 7, 7
A.2
10 Minute AMRAP
10 KB Swings #53/#36
10 Box Jumps
A.3
3 Rounds
20 Hollow Rocks
1:00 Plank Walk
20 Seated Landmine Russian Twist
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
9 Rounds
6 Power Cleans #185/#135
20 Air Squats
6 Push Jerks #185/#135
20 Air Squats
80 Hollow Rocks
30 Front Squats #135/#95
60 Hollow Rocks
20 Front Squats
40 Hollow Rocks
10 Front Squats
100 Pull Ups
100 Cal Assault Bike
Post partners and times to comments.
