WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
Alternate exercises at the top of every minute for 15 Minutes
3 Wall Walk w/ Push Up
15 KB Swings
30 Weighted Russian Twists
Complete 5 rounds of each exercise
A.3
5 x 1:00 Plank
Rest :30
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WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 2:00
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
(No Vests)
A.3 Run 1 Mile
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
“Grace”
30 Power Clean & Jerk #135/#95
A.3
Tabata Row
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Partner WOD
In Teams of 2:
5 Rounds
40 Box Jumps
40 Pull Ups
40 Calorie Row
40 Wall Balls
40 Calories Assault Bike
While 1 Partner works the other holds the plank position.
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WOD
A.1 Bench Press – 7, 7, 7, 7, 7
A.2
21-15-9
Thrusters #95/#65
KB Swings #53/#36
A.3
3 Rounds
10 Ispilateral Deadbugs
10(e) Side Pillar w/ Drop
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