WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
12-9-6
Deadlift #225/#155
Burpee
Pull Up
A.3
3 Rounds
15 4 Way Deadbug
:30(e) Static Side Pillar Hold
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Partner WOD
In Teams of 2:
40-30-20
Deadlifts #225/#155
Assault Bike Calories
100 Sit Ups
40 Power Snatch #115/#75
80 Sit Ups
30 Power Snatch
60 Sit Ups
20 Power Snatch
5 Rounds
40 Pull Ups
20 Push Ups
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WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
(15 Minute Cap)
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
RX: #95/#65
A.3
3 Rounds
30 AbMat Sit Ups
30 Hollow Rocks
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WOD
A.1 Hang Power Clean – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
50 Double Unders/100 Singles
35 AbMat Sit Ups
40/30 Calorie Row
15 Power Cleans #115/#75
A.3
50 Evil Wheels
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WOD
A. 1 Deadlift – 3, 3, 3, 3, 3
A.2
45 Wall Balls
30 Alternating V-Ups
15 Burpee Box Jump Over
30 Wall Balls
20 Alternating V-Ups
10 Burpee Box Jump Overs
15 Wall Balls
10 Alternating V-Ups
5 Burpee Box Jump Overs
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WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
8 Rounds
Row 500M
9 Burpees over Rower
A.3
Accumulate 1:00 L- Sits
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