WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
4 Minute AMRAP
7 Burpee Pull Ups
15 OH Squats #75/#55
Rest 2:00
4 Minute AMRAP
5 Burpee Pull Ups
12 OH Squats #95/#65
Rest 2:00
4 Minute AMRAP
3 Burpee Pull Ups
9 OH Squats #115/#75
A.3
3 Rounds
25 AbMat Sit Ups
20 Russian Twists
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
6 Rounds
12 Power Snatch #135/#95
40 Push Ups
30 Pull Ups
3 Rounds
Row 1600M
60 Wall Balls
30 Ring Dips
40 Deadlifts #275/#185
30 Clean & Jerks #155/#105
Post partners and times to comments.
WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
3-6-9-12-18
Toes to Bar
KB Swings
Burpees
A.3
3 Rounds
30 Hollow Rocks
Rest :30
Post loads and times to comments.
WOD
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
In 25 Minutes or less
1 Round “Macho Man”
50 Double Unders/100 Singles
2 Rounds “Macho Man”
50 Double Unders/100 Singles
3 Rounds “Macho Man”
50 Double Unders/100 Singles
4 Rounds “Macho Man”
50 Double Unders/100 Singles
5 Rounds “Macho Man”
50 Double Unders/100 Singles
1 Rounds “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks
RX: #95/#65
Post loads and times to comments.
WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
20 Double DB Box Step Ups #35/#20
6 Renegade Row w/ Push Up
Run 200M
A.3
3 Rounds
:15 L-Sit
20 Alternating V-Ups
Post loads and rounds to comments.
