WOD
A.1
5 Rounds
3 Squats
20 DB Calf Raise
A.2
5 Rounds
20/15 Calorie Row
9 Burpee Box Jumps
(18:00 Cap)
A.3
3 Rounds
20 Contralateral Deadbugs
10(e) Teapot
Post loads and times to comments.
Partner WOD
in Teams of 2:
10 Rounds Each
6 Double DB Hang Snatch
30 Plate Hops
15/12 Calorie Row
(35:00 Cap)
Post partners and times to comments.
WOD
A.1
3 Rounds
10 Bench Press
10 DB Pull Over – AHAP
A.2
3 Rounds
9 Thrusters
9 Toes to Bar
21 Lateral Barbell Burpees
3 Rounds
7 Thrusters
7 Toes to Bar
21 Lateral Barbell Burpees
3 Rounds
5 Thrusters
5 Toes to Bar
RX: #95/#65
(18:00 Cap)
Post loads and times to comments.
WOD
A.1
5 Rounds
12 Yates Row
20(e) Seated Banded Row
A.2
3 Rounds
15 GHDSU/25 AbMat Sit Ups
4 Burpee Pull Ups
4 Power Snatch #135/#95
15 GHDSU/25 AbMat Sit Ups
Rest 2:00
A.3
3 Rounds
30 Hollow Rocks
10(e) Side Pillar w/ Dip
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Deadlift
15 DB Lunge
A.2
13:00 AMRAP
55 Deadlifts #225/#155
55 Box Jumps
55/45 Calorie Row
55 HSPU- L-Sit DB Press
A.3
1:00 L-Sit
10(e) Teapot after each break
Post loads and scores to comments.
WOD
A.1
3 Rounds
10 Press
12 Seated DB Lat Raise
A.2
7 Rounds
Row 500m
10 Buprees
Rest :30
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Back Squats
:30 Superman Holds
A.2
15-12-9
Hang Power Clean #135/#95
Row 250m
Push Jerk
Row 250m
A.3
50 Evil Wheels
Post loads and times to comments.
Partner WOD
In Teams of 2:
3 Rounds
20 Devils Press #35/#20
20 Box Jumps
20 Pull Ups
3 Rounds
20 Hang Power Cleans #155/#105
20 HSPU/ L-Sit Press
20 Dips
Post partners and times to comments.