WOD
A.1 Barbell Front Rack Lunge – 12, 12, 12, 12
A.2
20 Rounds
1 Power Clean #205/#145
2 Box Jump Overs
3 Chest to Bar Pull Ups
Adjust power clean weight so you can perform the movement quickly. Same with pull up variation. This workout should take 10ish minutes.
A.3
Accumulate 1:00 L-Sits
Post loads and times to comments.
WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
Run 400M
15 Push Press #115/#75
Run 400M
12 Push Press #115/#75
Run 400M
9 Push Press #115/#75
A.3
50 Evil Wheels
Post loads and times to comments.
WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-
Deadlift #225/#155
Bar Facing Burpees
(10 Minute Cap)
A.3
3 Rounds
20 Medball to Toes
10(e) Side Pillar w/ Reach
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Partner WOD
In Teams of 2:
60 Knees to Elbows
30 Power Snatch #115/#75
40 Knees to Elbows
20 Power Snatch
40-30-20
Shoulder to OH #115/#75
Calorie Assault Bike
4 Rounds
Row 1000M
20 Burpees
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