WOD
A.1 Bench Press – 8, 8, 8, 8*
*15(e) DB Row after each round
A.2
100 Strict Pull Ups
EMOM 3 HSPU
Every minute on the minute perform 3 handstand push ups
A.3 Tabata Row
20/10 x 8
Post loads and times to comments.
WOD
A.1 Front Rack Lunge – 12, 12, 12, 12
A.2
On The 2:00 x 10
10 Burpees
20 Hollow Rocks
1 Power Snatch *
*Increase weight each round if you can
WOD
A.1 Deadlift – 8, 8, 8, 8
A.2
42-30-18
Wall Balls
HR Push Ups
Calorie Row
Womens Row: 30 – 24 – 12
Post loads and times to comments.
WOD
A.1 Press – 8, 8, 8, 8
A.2
Every 3:00 x 4
Run 400M
Max Push Press #115/#75
A.3
3 Rounds
10 Medball Seated Throws
10 Banded Goodmornings
Post loads and reps to comments.
WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
15 Minute AMRAPRow 25/20 Calories
25 AbMat Sit Ups
15 Box Jumps
A.3
3 Rounds
30 DB Standing Calf Raises
30 Elevated Hip Bridge
Post loads and rounds to comments.
