WOD
A.1
5 Rounds
3 Power Snatch + 2 Hang Power Snatch
A.2
3 Rounds
Row 60/50 Calories
30 GHDSU/50 Hollow Rocks
30 Hand Release Push Ups
100m DB Farmers Carry #50/#35
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Deadlift
8(e) Banded SA DB RDL
A.2
3 Rounds
Run 400m
12 Strict Pull Ups
21 Alt DB Snatch #50/#35
A.3
3 Rounds
10 Medball Seated Throw
20 Russian Twist
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Press
20 Banded Face Pull
A.2
Row 500/450m
30 Burpees Over Rower
Row 1000/900m
30 Burpees Over Rower
Row 500/450m
(18:00 Cap)
A.3
3 Rounds
5 Strict Toes to Bar
10 V-Ups
20 Sit Ups
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Back Squat
12 DB Lunge
A.2
25 Power Clean (BW)
50 Push Press (75% of BW)
100 DB Farmers Step Ups
A.3
3 Rounds
1:00 Plank
10(e) Side Pillar w/ Reach
Post loads and times to comments.
Partner WOD
In teams of 2:
7 Rounds (each)
15 KB Swings #53/#36
15 Power Clean #95/#65
15 Box Jumps 24/20
P.1 Starts with 15 Swings and when they move to 15 Power Cleans P.2 starts KB Swings.
Post partners and times to comments.