Partner WOD
In Teams of 2:
4 Rounds
40 Knees to Elbow
20 HSPU
18 Front Squats #155/#105
50-40-30
Calories Assault Bike
40-30-20
Hang Power Cleans #135/#95
7 Rounds
20 Strict Pull Ups
20 Ring Dips
20 Box Jumps #30/#24
Post partners and times to comments.
WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
3 Rounds
In 3:00
40 Double Unders/80 Singles
15 Wall Balls
Max Weighted Single Arm DB Step Up and Overs
Rest 1:00
A.3
3 Rounds
10 Alternating DB Hammer Curls
30 Banded Tricep Extensions
Post loads and step overs to comments.
WOD
A.1 Power Clean – 1RM
A.2
5 Rounds
Row 500M
3 Power Clean & Jerk – 70% of today’s 1RM
A.3
3 Rounds
10 Medball Seated Throws
20 Resisted Lunge Rotation
Post loads and times to comments.
WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
20 Devils Press #35/#20
60 DB Walking Lunge #35/#20
60 Burpee Box Jump Overs
A.3
Accumulate 1:00 L-Sits
Post loads and times to comments.
WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
15-12-9
Front Squat – #135/#95
Toes to Bar/ 21-15-9 Hanging Knee Raise
Rest 3:00
12-9-6
Shoulder to OH #135/#95
Burpee Pull Ups
A.3
3 Rounds
8(e) Bench Adduction
12 Band Resisted Deadbug
Post loads and times to comments.
