WOD
A.1 Bench Press – 8, 8, 8, 8
A.2
5 Rounds
30/21 Calorie Row
1 Round “DT”
Rest 1:00 Between Rounds
“DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(Rd.1 #165/#115, Rd.2 #155/#105, Rd. 3 #135/#95, Rd. 4 #115/#85,
Rd.5 #95/#65)
Post loads and times to comments.
WOD
A.1 Deadlift – 8, 8, 8, 8
A.2
15 Minute AMRAP
15 Wall Balls
5 Strict Pull Ups
A.3
3 Rounds
8(e) DB RDL
20 Russian Twist
Post loads and rounds to comments.
WOD
A.1 Press – 8, 8, 8, 8
A.2
5 Rounds
10 Single Arm Hang Clean & Jerk #50/#35
24 Alternating Single Leg V-Ups
14 Alternating Single Arm DB Step Ups
Post loads and times to comments.
WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
15 Minute AMRAP
15 KB Swings #53/#36
30 AbMat Sit Ups
15 HR Push Ups
A.3
3 Rounds
8(e) DB Split Squat #50/#35
30 DB Calf Raise #50/#35
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
Row 2,000M
30 Bear Complex #115/#85
Bike 100 Calories
30 Bear Complex
Row 2,000M
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post partners and times to comments.
