WOD
A.1 Press – 10, 10, 10
A.2
In 3:00 x 5
20 Burpees
10 Shoulder to OH #115/#75
Max Sit Ups in time remaining
Rest 1:30
A.3
3 Rounds
10(e) Standing DB Row
10 DB Shrugs
Post loads and sit ups to comments.
WOD
A.1 Back Squat – 10, 10, 10
A.2
3 Rounds
Row 500M
12 Chest to Bar Pull Ups
9 Clean & Jerks #155/#105
A.3
3 Rounds
10 Strict Toes to Bar
:30(e) Side Plank
Post loads and times to comments.
Partner WOD
In Teams of 2:
3 Rounds
18 Squat Cleans #185/#135
18 Push Jerks
18 Strict Pull Ups
3 Rounds
Row 1000M
40 Burpees
5 Rounds
50 Sit Ups
30 Box Jumps
40 HR Push Ups
Post partners and times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
20 Minute AMRAP
200M Shuttle Run (4x50M)
10 V-Ups
5 HSPU
Post loads and rounds to comments.
FIGHT GONE BAD
3 Rounds
1:00 at Each Station
Calorie Row
Push Press #75/#55
Box Jumps
Sumo Deadlift High Pull #75/#55
Wall Balls
Rest
Post rounds to comments.
