WOD
A.1 Hang Power Clean – 5, 5, 5, 5, 5
A.2
3 Rounds
Row 500M
20 Wall Balls
10 Pull Ups
200M Weighted Run #45/#25
10 Plate to OH #45/#25
200M Weighted Plate Run #45/#25
Rest 1:00
Post loads and times to comments.
WOD
A.1 Deadlift – 7, 7, 7, 7
A.2
4 Rounds
Run 400M
50 AbMat Sit Ups
50 Supermans
A.3
3 Rounds
:20(e) Iso Split Squat Hold
20 DB Calf Raises #50/#35
Post loads and times to comments.
WDO
A.1 Press – 7, 7, 7, 7
A.2
5 Rounds
3 Power Snatch #135/#95
2 Rounds of “Cindy”
Run 300M
A.3
Accumulate 1:00 L-Sit
Post loads and times to comments.
WOD
A.1 Back Squat – 7, 7, 7, 7
A.2
3 Rounds
6 Burpee Pull Ups
15 Front Squats
15 Front Rack Lunge
6 Burpee Pull Ups
15 Shoulder to OH
15 OH Lunge
RX: #95/#65
Post loads and time to comments.
Partner WOD
In Teams of 2:
20 Push Press
20 Front Squat
Run 200M (Together)
18 Push Press
18 Front Squat
Run 200M (Together)
16 Push Press
16 Front Squat
Run 200M (Together)
14 Push Press
14 Front Squat
Run 200M (Together)
12 Push Press
12 Front Squat
Run 200M (Together)
Reduce Reps by 2 all the way down to 2
RX: #95/#65
Post partners and times to comments.
